Wheat and Vegetable Fricass�e Recipes

Ingredients :

225 g

50 g

575 ml

175 g

30 ml

50 g

whole wheat, soaked overnight

leeks, sliced

carrots, diced

cauliflower, cut into flowerets

stalks celery; sliced

margarine

whole meal flour

pink milk

Cheddar cheese, grated

chopped parsley

whole meal breadcrumbs

salt and ground black pepper

Method :

Drain the wheat and cook in boiling, salted water for 30-35 minutes, or until soft.
Drain thoroughly.
Meanwhile, steam or boil the vegetables in salted water until just tender.
Drain well.
Heat the oven to 190^oC (375^oF), Gas 5.
Melt the margarine in a pan, stir in the flour and cook for 1 minute.
Gradually stir in the milk, bring to the boil and cook for 3 minutes.
Season with salt and pepper and stir in two thirds of the cheese.
Remove from the heat.
Mix the vegetables, wheat and parsley, and stir in the cheese sauce.
Turn the vegetables into a shallow baking dish.
Mix together the remaining cheese and breadcrumbs and sprinkle the topping over the dish.
Bake for 20-25 minutes, or until the top is golden and bubbling.

Serving Suggestion :

Hot, crusty bread and crunchy winter salads such as shredded cabbage and carrots, sprinkled with sunflower seeds.

Serves 6

Per Serving : 510 calories, 22 g fat, 13 g fiber.