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Ingredientes
- 1 c. Onion minced
- 1/2 c. Wine table, white
- 1 c. Lowfat milk skim
- 1 c. Celery diced
- 1 lb Carrots
- 4 med Pepper green
- 5 ounce Beans Green, frzn
- 1/3 c. Peas, frzn,
- 1/3 c. Whole Wheat flour
- 2 c. Vegetable Broth (home made)
- 1 Tbsp. Parsley dry
- 1 tsp Soy Sauce low sodium
- 1/4 tsp Sage, grnd
- 1/2 tsp Thyme, grnd
- 1/4 tsp Pepper
- 1/4 tsp Cayenne pepper
- 1Â 3/4 c. All purpose flour
- 2 tsp Baking Pwdr
- 1/2 tsp Baking Soda
- 2 Tbsp. Margarine
- 3/4 c. Buttermilk
- 2 tsp Honey
Direcciones
- Start by making the crust. (Could use instant potatoes instead) Start with ingredient 17. Sift flour,baking pwdr and soda into a large bowl. Using a pastry blender or possibly fork cut the margarine into the mix till it resembles coarse meal. Combine the buttermilk and honey mixing well then add in to flour mix stirring with a fork to create a stiff dough. Add in more buttermilk if dough is too stiff. Knead in bowl about 3 to 5 min till dough is no longer sticky. Turn out onto a lightly floured surface. Roll out into the desired shape. Coat an 8 c. casserole dish with vegetable spray. Preheat oven to 400 degrees. n a heavy sauce pan over medium high heat, heat wine to a simmer, add in onion. Cook, stirring for 3 min. Add in celery, carrots, bell pepper, green beans, and peas. If mix starts to dry out add in more wine. Cook, stirring about 3 min. Reduce heat to low.
- Sprinkle flour over the vegetable mix; cook, stirring 2 min.
- Combine skim lowfat milk and 2 c. vegetable stock in a separate bowl. Slowly whisk the liquid mix into the saute/fry'. Sauce will start to thicken. Add in the parsley, soy sauce, sage, thyme, pepper and cayenne. Cook stirring constantly till filling is thickened. Remove from heat and pour into prepared casserole dish. Lay biscuit crust lightly over the filling. Don't SEAL EDGES. Bake 20 to 30 min or possibly till crust is golden and filling is bubbling.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 8 servings | |
| Calories 240 | |
| Calories from Fat 35 | 15% |
| Total Fat 4.01g | 5% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.52g | |
| Cholesterol 2mg | 1% |
| Sodium 769mg | 32% |
| Potassium 441mg | 13% |
| Total Carbs 41.42g | 11% |
| Dietary Fiber 5.1g | 17% |
| Sugars 8.36g | 6% |
| Protein 7.51g | 12% |
