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Ingredientes
- 4 c. soft bread crumbs
- 1 c. grated Cheddar cheese
- 1/2 c. melted butter
- 2 c. cooked asparagus or possibly broccoli
- 1/2 c. flour
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 3 c. lowfat milk
- 2 c. lobster, shrimp, chicken or possibly turkey
Direcciones
- Mix crumbs, cheese, 1/4 c. butter. Line 2 qt casserole dish with half the crumbs. Arrange asparagus on crumbs. Heat 1/4 c. butter in double boiler. Add in flour, salt, pepper and lowfat milk. Cook and stir till thick. Add in meat to sauce and pour over asparagus. Sprinkle top with remaining crumbs and cheese mix. Bake at 350 degrees for 1/2 hour. Serves 8.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 174g | |
| Recipe makes 12 servings | |
| Calories 337 | |
| Calories from Fat 125 | 37% |
| Total Fat 14.24g | 18% |
| Saturated Fat 8.08g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 72mg | 24% |
| Sodium 724mg | 30% |
| Potassium 314mg | 9% |
| Total Carbs 33.76g | 9% |
| Dietary Fiber 2.0g | 7% |
| Sugars 5.7g | 4% |
| Protein 17.9g | 29% |
