1 cup Milk skim

2 tablespoon Flour whole wheat

1/4 teaspoon Mustard dry

1/2 teaspoon Garlic powder

1/4 teaspoon Pepper white

1 teaspoon Veg. Seasoning salt free

1 cup Ricotta skim milk cheese

20 ounce Broccoli defrosted flowerets

1 Pepper red or green sweet

Pepper seeded cut in slivers 2 Zucchini cut in 1/4" sliced

1 cup Onion chopped

3 Carrots thinly sliced

1/4 cup Bread crumbs dried Italian

2 tablespoon Parmesan Grated cheese

1/4 cup Pecans chopped

In small saucepan, blend milk with flour until smooth. Add mustard, garlic pwoder, pepper and vegetable seasoning. Place over medium heat and stir until mixture coats spoon. Add Ricotta cheese to sauce and whisk until smooth. Combine broccoli, peppers, zucchini, onion and carrots. Place half the vegetables in 1 1/2 quart casserole dish, and top with half the sauce. Repeat.. Mix bread brumbs, Parmesan cheese and pecans together. Sprinkle over casserole. Bake in preheated 375F oven for 25 minuets. Calories: 77 Protein 6g/Fat 2g/Carbohydrate 10g/Fiber 2.9 g/Sodium 113 mg/Calcium 76mg/Vitamin A 603RE/Vitamin C35mg/Iron .8mg