Advertisement

Broccoli with Creamy Parmesan Sauce

January/February 2011

Your rating: None Average: 3.3 (49 votes)

Topping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.


Broccoli with Creamy Parmesan Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 1 pound broccoli
  • 1 tablespoon all-purpose flour
  • 1 cup nonfat milk, divided
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 teaspoon salt
  • Pinch of ground white pepper
  • Pinch of ground nutmeg (optional)

Preparation

  1. Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
  2. Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.

Nutrition

Per serving: 95 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 347 mg sodium; 329 mg potassium.

Nutrition Bonus: Vitamin C (103% daily value), Calcium (22% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1 medium-fat meat


More From EatingWell

Recipe Categories

20 minute dinner recipes
Advertisement
more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner