microwaved vegetable rarebit potatoes

[Guest guest]

Here is a potato to go with those soups. The times mentioned in the recipes

seem too long for today's machines. You might want to make a note in the

recipes you keep from this book -- to adjust time for your machine. I can't

find wattage info in the book. it was written 1985

 

 

* Exported from MasterCook *

 

Microwaved Vegetable Rarebit Potatoes

 

Recipe By :Barbara Methven

Serving Size : 4 Preparation Time :0:00

Categories : Microwave Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 6-oz each baking potatoes

10 ounces frozen lima beans

1/4 cup water

10 ounces frozen chopped broccoli

3 tablespoons all-purpose flour

2 tablespoons reconstituted Butter substitute

1 teaspoon prepared mustard

1/2 teaspoon low sodium chicken-flavored bouillon granules

1/4 teaspoon salt (optional)

1/8 teaspoon pepper

1 1/3 cups skim milk

1 cup lowfat shredded American cheese

1/2 cup sliced fresh mushrooms

 

1. Scrub each potato and dry well with paper toweling. Pierce potatoes with

fork. Arrange in circular pattern on paper towel in oven. Microwave at high for

10 to 14 minutes or until tender, turning potatoes over and rearranging after

half the time. Remove from oven and wrap in foil to keep warm. Set aside.

 

2. In a 2 quart casserole, combine lima beans and water. Cover and cook at HIGH

for 3 minutes. Add broccoli. Cover. Microwave at high, for 7 to 12 minutes

longer, stirring twice. The broccoli should be tender but not soft. Drain.

Cover. Set aside.

 

3. In a 4 cup measure, blend flour, the butter substitute, mustard, bouillon,

salt and pepper. It will form a mealy paste. Blend in the milk. Microwave at

HIGH for 5 to 6 1/2 minutes or until sauce thickens and bubbles, stirring twice.

Stir in cheese until cheese melts. Add the cheese sauce and mushrooms to

vegetables in the 2-qt casserole. Stir. Microwave, uncovered, at HIGH for 4 to 5

minutes, or until mushrooms are tender and mixture is hot.

 

4. Cut each potato in half lengthwise. Serve vegetables and sauce over potatoes.

 

Source:

" 1985 Microwaving Light and Healthy by Barbara Methven (Microwave Cooking

Library) "

- - - - - - - - - - - - - - - - - - -

 

Per Serving: 348 Calories; 3g Fat (7.4% calories from fat); 21g Protein; 61g

Carbohydrate; 8g Dietary Fiber; 7mg Cholesterol; 367mg Sodium. Exchanges: 3 1/2

Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat; 0 Other

Carbohydrates.

 

NOTES : Times will vary by wattage output of your microwave.

 

Nutr. Assoc. : 0 0 0 0 0 2130706543 0 0 2130706543 0 0 4043 0

 

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