Friday, June 08, 2007

Dinner Friday 8 June - Wild Rice & Veggies with Cheese Sauce

Wild Rice & Veggies with Cheese Sauce

One of my favourite meals....
50g wild rice, cooked (50g dry yields about 200g cooked)
150g asparagus
100g tenderstem broccoli (broccoli rabe)
1 serving Cheese Veloute

Cheese Veloute
200ml vegetable stock
10g cornflour
½ teaspoon dry mustard powder
1 teaspoon Worcestershire sauce
1 tablespoon single cream
50g reduced fat cheddar cheese (I had some LesKol)

Combine veggie stock with cornflour, mustard & worcestershire sauce and cook over low heat until thickened. Add the cream and the cheese and stir until cheese melts. Season with salt & pepper and serve.

Nutrition Data for full meal
Calories (kcal) 473.2
Carbohydrate (g) 55.6
Protein (g) 30.5
Fat (g) 13.8
Fibre (g) 5.1

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