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Broccoli and Cheese Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 8 servings, Portion: 1 cup broccoli and 2 Tbsp sauce
    • Calories: 64
    • Fat: 1g
    • Saturated Fat: 1g
    • Cholesterol: 4mg
    • Sodium: 154mg
    • Carbohydrates: 8g
    • Fiber: 2g
    • Protein: 6g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Broccoli and Cheese Recipe

Heart Healthy Recipe Diabetes Recipe
Here's a tasty way to eat your vegetables. This healthy recipe for broccoli topped with a delicious cheese sauce will become a family favorite.

Ingredients

    • 1 1/2 lbs broccoli florets (about 9 cups), cut into bite-size pieces
    • 1 Tbsp all-purpose flour
    • 1 cup skim milk
    • 1/2 cup (2 oz) shredded reduced-fat cheddar cheese
    • 3 Tbsp grated fresh Parmesan cheese
    • 1/8 tsp salt
    • 1/4 tsp black pepper

Preparation

    • Place 1 inch of water in a medium saucepan. Place a metal colander on top of saucepan. Put broccoli in the colander. Place lid on the pot or on top of colander. Bring water to a boil over high heat. Reduce heat to a simmer and steam for 4 minutes or until broccoli is fork-tender. With tongs, transfer broccoli to a bowl. Set aside.
    • Place flour in a medium saucepan over medium-high heat. Gradually add milk, stirring constantly with a whisk until smooth. Cook for 2 minutes, or until mixture thickens, stirring constantly. Cook for 1 additional minute, stirring constantly. Remove from heat.
    • Add cheeses, salt and pepper, stirring with a whisk until smooth. Quickly pour cheese sauce over broccoli and serve immediately.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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