Broccoli & Cheese, Please!
By 30 Minutes or Less
So good, your children will ask for more! Plus, it's a great side for most chicken and beef dishes.

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  • Prep Time: 30 minutes
Category: Side Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/2
Think Variety; Think Color: Green

Ingredients

6 cups fresh broccoli, rinsed and cut into bite-sizes florets

Sauce:

1 cup evaporated milk, fat-free

1 Tbsp cornstarch

1/2 cup cheddar cheese, shredded, low-fat

1/4 tsp Worcestershire sauce

1/4 tsp hot sauce 

1 slice whole wheat bread, toasted (for croutons) 

Directions

  1. Bring a large pot of water to boil over medium-high heat. Add fresh broccoli and cook until easily pierced by a fork (approximately 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 sauces and stir.
  5. Pour cheese over hot broccoli.
  6. Sprinkle whole wheat croutons over broccoli and cheese mixture. Serve.

Nutritional Information

  • Calories:    130
  • Carbohydrates:    18g
  • Total Fat:    1.5g
  • Cholesterol:    5mg
  • Saturated Fat:   1g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    10%
  • Sodium:    240 mg
  • Protein:    12g
  • Recipe Credit
  • Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

 

 

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