Name: Broccoli with Creamy Parmesan Sauce
Cook time: 20 min
Total time: 20 min
Ingredients: 1 pound broccoli; 1 tablespoon all-purpose flour; 1 cup nonfat milk, divided; 0.5 cup freshly grated Parmesan cheese; 0.25 teaspoon salt; Pinch of ground white pepper; Pinch of ground nutmeg (optional)

Broccoli with Creamy Parmesan Sauce

4.2

(6)

6 Reviews

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

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Vegetarian Low Added Sugars

Jump to Nutrition Facts

Ingredients

1 pound broccoli
1 tablespoon all-purpose flour
1 cup nonfat milk, divided
½ cup freshly grated Parmesan cheese
¼ teaspoon salt
Pinch of ground white pepper
Pinch of ground nutmeg (optional)

Directions

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.
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 Facts (per serving)

94	Calories
3g	Fat
11g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 94
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 2g	7%
Total Sugars 4g
Protein 7g	14%
Total Fat 3g	4%
Saturated Fat 2g	8%
Cholesterol 10mg	3%
Vitamin A 653IU	13%
Vitamin C 62mg	69%
Folate 53mcg	13%
Sodium 374mg	16%
Calcium 193mg	15%
Iron 1mg	4%
Magnesium 25mg	6%
Potassium 334mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.