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Broccoli and Cheese

Heart Healthy Broccoli and Cheese Recipe

               
Broccoli and Cheese
A velvety cheese blend is layered atop tender broccoli in this deliciously old-fashioned side dish. Fresh Parmesan and black pepper lend an enticing edge to every bite.
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Ingredients
Recipe yields 8 servings
1 1/2 lbs broccoli florets, cut into bite-size pieces
1 Tbsp all-purpose flour
1 cup skim milk
1/2 cup shredded reduced-fat cheddar cheese
3 Tbsp grated fresh Parmesan cheese
1/8 tsp salt
1/4 tsp black pepper
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Directions
Step 1

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.

Step 2

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.

Step 3

Add cheeses, salt and pepper, stirring with a whisk until smooth. Quickly pour cheese sauce over broccoli and serve immediately.

Time: 30 minutes
Servings: 8
Calories: 64
Make this for:
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup broccoli, 2 Tbsp sauce
Per serving:
calories:64
total fat:1g
sat fat:1g
cholesterol:4mg
sodium:154mg
total carb:8g
fibers:2g
proteins:6g

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Heart Healthy Broccoli and Cheese Recipe
Ingredients
Recipe yields 8 servings
1 1/2 lbs broccoli florets, cut into bite-size pieces
1 Tbsp all-purpose flour
1 cup skim milk
1/2 cup shredded reduced-fat cheddar cheese
3 Tbsp grated fresh Parmesan cheese
1/8 tsp salt
1/4 tsp black pepper
Directions
Step 1

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.

Step 2

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.

Step 3

Add cheeses, salt and pepper, stirring with a whisk until smooth. Quickly pour cheese sauce over broccoli and serve immediately.

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