You can enjoy the richness of a cheese sauce without the addition of fat by using a sharp-flavored cheese like Asiago. Just a small amount of this cheese goes a long way. If Asiago is unavailable, use provolone cheese.
| Extra health benefits: | Blood building, stronger immunity |
| Times: | Prep: 10 min.; Cooking: 4 min.; Baking: 20 min. |
| Makes: | 4 servings |
| Per serving: | |
| Calories: | 196 |
| Fat: | 5.2 g. (23% of calories) |
| Fiber: | 5 g. |
| Cholesterol: | 4.7 mg. |
| Sodium: | 523 mg. |
- 2 tbsp reduced-calorie margarine
- 1 1/2 tbsp unbleached flour
- 1 cup skim milk
- 1/4 cup defatted low-sodium chicken broth
- 3 tbsp grated Asiago cheese
- 1 tsp dried thyme
- 1/4 tsp paprika
- 1/8 tsp ground white pepper
- 4 cups coarsely chopped fennel
- 8 oz canned white beans, rinsed and drained
- 1/2 cup chopped red onions
Spray 4 individual au gratin or shallow baking dishes with no-stick spray; set aside.
Melt the margarine in a small saucepan. Using a wire whisk, stir in the flour. Cook and stir over medium heat for 1 minute, then stir in the milk and broth. Cook and stir for 3 to 4 minutes or until the sauce thickens. Remove the saucepan from the heat and stir in the cheese, thyme, paprika and pepper; set aside.
Place equal amounts of the fennel, beans and onions in each of the au gratin or baking dishes. Pour the sauce over each. Bake at 350 degrees F for 20 to 25 minutes or until the fennel is tender.
