Sliced onion
Mushrooms
Carrot
Celery
Red bell pepper strips

2 tsp. olive or vegetable oil
1 garlic clove, chopped

Broccoli florets,
Cauliflower florets
Skim or nonfat milk
1 tbsp. grated Parmesan cheese
1 tsp. cornstarch

In 1-quart microwave safe casserole, combine onion, mushrooms, carrot, celery, pepper, oil, and garlic, stirring to combine. Microwave on high (100%) for 4 minutes. Stir once halfway through cooking, until pepper is tender-crisp. Add broccoli and cauliflower and stir to combine; microwave on high for 1 minute.

In 1-cup liquid measure combine milk, cheese, and cornstarch, stirring to dissolve cornstarch. Pour over vegetable mixture and stir to combine. Microwave on high for 5 minutes, stirring once halfway through cooking, until mixture thickens.

Serves 2 - each serving = 1/4 milk exchange; 1 fat exchange; 3 1/2 vegetable exchange; 20 optional calories.