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Broccoli with Creamy Parmesan Sauce

:  January/February 2011

Your rating: None Average: 3.5 (31 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:

Nutrition Profile

Diabetes appropriate | Healthy weight | High calcium | Low sodium | Low cholesterol | Low saturated fat | Low carbohydrate | Low calorie | Heart healthy |

View Our Nutrition Guidelines »

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)

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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


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Recipe Categories

Style/Theme
Vegetarian
Budget
Comfort foods
Entertaining, casual
Everyday favorites
Kid-friendly
Type of Dish
Side dish, vegetable
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
Servings
4
Preparation/ Technique
Steam
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
January/February 2011
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