Confetti Vegetable Wedges
1 pkg (10 oz) frozen mixed vegetables, thawed
1/2 cup chopped onion
1/2 cup chopped bell pepper
1/2 cup (2 oz) herb soy cheese, grated
1-1/4 cups soy milk
3 egg whites
1 Tbs soy oil
3/4 cup flour (may be all or part whole wheat)
1 tsp baking powder
1 Tbs dried parsley
1 tsp Italian herb seasoning
1/4 tsp garlic powder
1/4 tsp pepper
Preheat the oven to 400°.
Lightly coat a 9-1/2" or 10" pie dish with vegetable oil spray. Layer the vegetables, onion, bell pepper and soy cheese in it.
Combine all the remaining ingredients in a blender container and whirl until smooth, about 10 seconds. Pour over vegetables and bake at 400° for about 35 minutes, until lightly browned and a knife inserted near the center comes out clean. Cool 10 minutes before cutting into 8 wedges and serving.
Yield: 8 servings Serving size: 1 wedge
Per serving: 133 calories, 4 g total fat (0.5 g sat fat), 7 g pro, 18 g carb, 2.2 g fiber, 147 mg sodium, 0 mg cholesterol
Exchanges: 1 starch, 1 vegetable, 1/2 lean meat, 1/2 fat