Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Butter | 1 tbsp (14g) | 102 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Horseradish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 (10 oz) package frozen lima beans, thawed
- 1 (10 oz) package frozen cauliflower, thawed
- 1 (10 oz) package frozen peas, thawed
- 1 (10 oz) package frozen cut green beans, thawed
- 1 (8 oz) package frozen whole mushrooms, thawed
- ¼ cup butter, unsalted
- ½ cup all purpose flour
- 1 tsp dry mustard
- 2 cups skim milk
- 2 cups light and fat-free chicken broth
- 2 tbsp prepared horseradish
- ⅛ tsp Tabasco
- 2 cups breadcrumbs
Directions
Cook vegetables per package directions.
Drain and place in shallow casserole.
In saucepan, over low heat, melt butter.
Add flour and dry mustard.
Slowly stir in milk and chicken broth.
Cook, stirring often, until smooth and thickened.
Stir in horseradish and Tabasco.
Pour evenly over vegetables.
Top with breadcrumbs.
Bake at 400°F for 20 minutes or until breadcrumbs are golden brown.