Welsh Rarebit
There doesn't seem to be a good explanation for why this dish is also called Welsh Rabbit, because it has never been anything but a delicious melted cheese dish. We've improved its health profile by using less cheese and including some vegetables.
  • 2 cups low-fat (1%) milk
  • 3 tablespoons flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 small red bell pepper, diced
  • 2 cups coarsely chopped broccoli florets
  • 3/4 cup shredded extra-sharp Cheddar cheese (3 ounces)
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 4 slices (1 ounce each) whole-wheat sandwich bread, toasted

1. In a large saucepan, whisk the milk into the flour. Bring to a boil over medium heat and stir in the salt and cayenne.

2. Reduce the heat to a simmer and stir in the bell pepper and broccoli. Simmer until the bell pepper is tender and the sauce is slightly thickened, about 4 minutes. Add the Cheddar and mustard and stir just until the cheese is melted, about 1 minute.

3. Place 1 slice of toast on each of 4 plates and spoon the vegetable and cheese mixture on top.

Nutritional Information
Per serving: 250 calories, 10g total fat (5.6g saturated), 27mg cholesterol, 4g dietary fiber (.8g soluble), 28g carbohydrate, 14g protein, 721mg sodium.
Good source of: calcium, folate, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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