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Broccoli & Cheese

Broccoli and cheese on a plate

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  • 6 cups fresh broccoli, rinsed and cut into bite-sized florets (or substitute 6 cups frozen broccoli, thawed and warmed, and skip step 1)

Ingredients
Sauce

  • 1 cup fat-free evaporated milk
  • 1 tablespoon cornstarch
  • ½ cup shredded cheddar cheese
  • ¼ teaspoon Worcestershire sauce
  • ¼ teaspoon hot sauce
  • 1 slice whole-wheat bread, toasted and diced (for croutons)

Directions

  1. Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
  2. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
  3. When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
  4. Add the Worcestershire and hot sauces, and stir.
  5. Pour cheese over hot broccoli.
  6. Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.

Yield: 4 servings
Serving Size: 1½ cup broccoli, ¼ cup sauce, 1 tablespoon croutons
Calories 162
Total Fat 5 g
Saturated Fat 3 g
Cholesterol 15 mg
Sodium 239 mg
Total Fiber 4 g
Protein 11 g
Carbohydrates 19 g
Potassium 601 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Mealspdf document icon
(8.7 MB)

Last Updated: May 17, 2013

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