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Recipe: Swiss Vegetable Bake
Servings: 12
Preparation Time: 15 min.
Cooking Time: 45 min.
 
Ingredients:
  • 2 can condensed cream of chicken soup
  • 2/3 cup sour cream
  • 1/2 tsp. pepper
  • 2 Lbs. frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
  • 2 cup Swiss cheese\grated, shredded
  • 1/3 Lbs. French fried onions
Cooking Directions:
Preheat oven to 350° F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cups cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.
 
Per Serving: calories 254, fat 10.9g, calories from fat 38%, protein 9.1g, cholesterol 26.2mg, dietary fiber 3.5g

Nutrients Exchanges
Calories 254 Milk Exchanges 0.1
Protein 9.1g Vegetable Exchanges 0.0
Carbohydrates 24.6g Fruit Exchanges 0.0
Dietary Fiber 3.5g Bread Exchanges 4.0
Sugar 3.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 10.9g Lean Meat Exchanges 0.8
Saturated Fat 5.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.5g Fat Exchanges 4.7
Poly-unsaturated Fat 1.4g
% Calories from Fat 38%    
Cholesterol 26.2mg
Sodium 699.9mg
Vitamins Minerals
Vitamin A 416.9IU Calcium 222.3mg
Thiamin (B1) 0.7mg Copper 0.8mg
Riboflavin (B2) 0.4mg Iron 1.0mg
Niacin (B3) 1.2mg Magnesium 25.7mg
Vitamin B6 0.8mg Manganese 0.5mg
Vitamin B12 0.7mcg Phosphorus 173.7mg
Vitamin C 2.6mg Potassium 202.8mg
Vitamin E 0.7IU Selenium 3.0mcg
Folate 17.6mcg Sodium 699.9mg
Pantothenic Acid 0.3mg Zinc 1.4mg