Recipe by bluemoon downunder
A healthier, lower in fat version of Welsh Rarebit which I found on an English website and which I am posting here for the 2005 Zaar World Tour. This healthier C21st version of the traditional Welsh Rarebit uses less cheese and - something which will no doubt horrify culinary conservatives - includes some vegetables. Next step is hoping that your children like it. Perhaps the name could lure them? Not the Low Fat bit! Don't mention that! For children, you may also want to omit the cayenne pepper. Perhaps substituting it with a herb which you know is acceptable to them. I was glad to see that this recipe did not use low-fat cheese. Though I make every effort to reduce the content of fat in most of the things I cook, I've concluded that I'd rather omit cheese than use low-fat cheese. To me, it's completely tasteless.
- 2 cups low-fat milk
- 3 tablespoons flour
- 1⁄2 teaspoon salt
- 1⁄4 teaspoon cayenne pepper
- 1 small red bell pepper, diced
- 2 cups broccoli florets, coarsely chopped
- 3⁄4 cup extra-sharp cheddar cheese, shredded
- 2 teaspoons Dijon mustard
- 1 teaspoon Worcestershire sauce
- 4 slices whole wheat bread, toasted
Directions See How It's Made
- In a large saucepan, whisk the milk into the flour, and bring it to the boil over a medium heat and stir in the salt and cayenne pepper.
- Reduce the heat to a simmer and stir in the bell pepper and the broccoli, and simmer until the bell pepper is tender and the sauce is slightly thickened, about 4 minutes; add the Cheddar cheese and the mustard and stir just until the cheese is melted, about 1 minute.
- Place 1 slice of toast on each of 4 plates and spoon the vegetable and cheese mixture over the top.