Broccoli with Creamy Parmesan Sauce

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

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Cook Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings

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

  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.

Originally appeared: EatingWell Magazine, January/February 2011

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.

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