This recipe has Fat (total lipid) as 73.2% and Sodium as 66.6% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.7% of RDA
• Calories: 29.3% of RDA
• Carbs: 6.5% of RDA
• Fat (total lipid): 73.2% of RDA
• Fiber: 15.1% of RDA
• Fructose: 3.0% of RDA
• Protein: 24.8% of RDA
• Sodium: 66.6% of RDA
• Sugar: 19.8% of RDA
• Vitamin A (IU): 151% of RDA
• Vitamin B6: 11.8% of RDA
• Vitamin C: 36.8% of RDA
• Iron: 2.4% of RDA
• Magnesium: 17.4% of RDA
• Manganese: 38.7% of RDA
• Niacin: 33.7% of RDA
• Potassium: 15.4% of RDA
• Zinc: 18.0% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 350F.
2.
Lightly coat a baking dish with oil. Add the broccoli, cauliflower, carrots, onion, and mushrooms and mix until all ingredients are mixed well.
3.
In a saucepan, add flour, milk, salt and pepper and whisk over medium-low heat until thickened.
4.
Add garden cream cheese and stir until smooth.
5.
Pour cream sauce over veggies.
6.
Sprinkle with grated cheddar cheese and chives and bake at 350F for 25-30 minutes.
7.
Once removed from the oven, sprinkle parmesan cheese over the top and wait 5 minutes. It is okay if it doesn't all melt. Serve immediately.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 585
Protein 27.9 g
Carbohydrates 18.0 g
Iron 0.46 mg
Fiber 4.22 g
Calcium 27.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
