Veg mix with cheese sauce recipe
Tuck into a healthy plateful of lightly cooked fresh vegetables with a delicious cheese and spring onion sauce.
Prep: 15 mins
Cook: 20 mins
Serves 4
- 1 cauliflower, broken into florets
- 200g broccoli, broken into florets
- 4 carrots, sliced
- 200g sugar snap peas or green beans, trimmed
- 2 courgettes, sliced
- 20g lower-fat spread
- 6 spring onions, trimmed and finely chopped
- 40g plain flour
- 300ml or 1%-fat or semi-skimmed milk
- 50g reduced-fat mature cheddar cheese, grated
- 1 pinch ground black pepper
Method
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Put the cauliflower, broccoli and carrots in a steamer or colander positioned over a large saucepan of steadily boiling water. Steam for 5 to 6 minutes.
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Add the sugar snap peas or green beans, and courgettes. Steam for about 5 more minutes, until the vegetables are cooked, yet still retain a little crunchiness.
Information:Steaming is a healthier way of cooking fresh vegetables, so try to use this method more often. Alternatively, the vegetables can be cooked in a small amount of boiling water until tender.
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After the second batch of vegetables goes in, start making the sauce. Melt the low-fat spread in a saucepan and add the spring onions. Cook gently for 2 to 3 minutes to soften them.
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Stir in the flour and cook gently over a low heat for a further minute, then remove from the heat.
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Gradually add the milk, stirring until it is mixed in. Return to the heat and bring up to the boil, stirring constantly until the sauce thickens.
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Add the cheese to the sauce and stir over a low heat until melted. Season with some pepper.
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Pour the sauce over the vegetables and serve at once.
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