Cheddar-Asparagus Potpie

Health score
29%
Cheddar-Asparagus Potpie
45 min.
6
267kcal

Suggestions

Ingredients

  • cups asparagus sliced (1-inch) ( 1 pound)
  • 0.8 cup ham smoked diced lean ()
  • 2.5 cups milk fat-free
  • 0.5 cup flour all-purpose
  •  garlic clove minced
  • 0.5 cup green onions sliced
  • 0.1 teaspoon ground pepper red
  • 1.5 teaspoons paprika 
  • sheets phyllo dough frozen thawed
  • cups potatoes diced red ()
  • 0.8 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat (such as Cracker Barrel)
  • tablespoon stick margarine melted

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • knife
  • whisk
  • baking pan
  • measuring cup
  • slotted spoon
  • cutting board

Directions

  1. Preheat oven to 35
  2. Cook asparagus in boiling water 2 minutes or until crisp-tender.
  3. Remove from pan with a slotted spoon.
  4. Place asparagus in a bowl; set aside.
  5. Add potato to pan; cook in boiling water 5 minutes or until tender.
  6. Drain.
  7. Add to asparagus.
  8. Lightly spoon flour into a dry measuring cup; level with a knife.
  9. Place flour and next 4 ingredients (flour through garlic) in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 10 minutes), stirring constantly.
  10. Add cheese, stirring until cheese melts.
  11. Remove from heat; stir in asparagus, potato, ham, and onions. Spoon asparagus mixture into an 11 x 7-inch baking dish coated with cooking spray.
  12. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and gently brush 1 side of phyllo with about 1 teaspoon melted butter. Fold phyllo in half crosswise, and place over filling. Repeat procedure with remaining phyllo and butter. Trim excess phyllo from edges of dish, and discard. Lightly coat phyllo with cooking spray.
  13. Bake at 350 for 25 minutes or until golden brown and bubbly around the edges.
  14. Let stand 10 minutes.

Nutrition Facts

Calories267kcal
Protein23.7%
Fat34.23%
Carbs42.07%

Properties

Glycemic Index
52.38
Glycemic Load
10.68
Inflammation Score
-8
Nutrition Score
18.694347713305%

Flavonoids

Isorhamnetin
5.09mg
Kaempferol
1.36mg
Myricetin
0.01mg
Quercetin
13.55mg

Nutrients percent of daily need

Calories:266.69kcal
13.33%
Fat:10.35g
15.92%
Saturated Fat:4.61g
28.83%
Carbohydrates:28.62g
9.54%
Net Carbohydrates:25.38g
9.23%
Sugar:7.55g
8.39%
Cholesterol:32.16mg
10.72%
Sodium:806.8mg
35.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.13g
32.26%
Vitamin K:56.38µg
53.7%
Phosphorus:333.86mg
33.39%
Calcium:306.42mg
30.64%
Vitamin A:1509.62IU
30.19%
Vitamin B2:0.46mg
27.06%
Vitamin B1:0.37mg
24.57%
Folate:92.84µg
23.21%
Selenium:16.21µg
23.16%
Iron:3.53mg
19.63%
Manganese:0.34mg
17.2%
Potassium:595.04mg
17%
Zinc:2.3mg
15.33%
Copper:0.3mg
15.09%
Vitamin B12:0.79µg
13.25%
Fiber:3.24g
12.94%
Vitamin B3:2.52mg
12.62%
Magnesium:48.97mg
12.24%
Vitamin B6:0.23mg
11.38%
Vitamin C:8.92mg
10.81%
Vitamin E:1.45mg
9.67%
Vitamin B5:0.86mg
8.65%
Vitamin D:1.24µg
8.24%
Source:My Recipes