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Broccoli & Cheese, Please!

So good, your children will ask for more! Plus, it’s a great side dish for most chicken and beef dishes. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 6 cups fresh broccoli, rinsed and cut into bite-sizes florets

Sauce:

  • 1 cup evaporated milk, fat-free
  • 1 Tbsp cornstarch
  • ½ cup cheddar cheese, shredded, low-fat
  • ¼ tsp Worcestershire sauce
  • ¼ tsp hot sauce
  • 1 slice whole wheat bread, toasted (for croutons)
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. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often. 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. Add the sauces and stir. Pour cheese over hot broccoli. Sprinkle whole wheat croutons over broccoli and cheese mixture. Serve.
 
Serves: 4
 
1 ½ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 130
Total Fat: 1.5g
Saturated Fat: 1g
% of Calories from Fat: 10%
% Calories from Sat Fat: 7%
Protein: 12g
Carbohydrates: 18g
Cholesterol: 5mg
Dietary Fiber: 4g
Sodium: 240mg
 
Each serving provides: An excellent source of vitamins A, B2 and C, folate, calcium, manganese and phosphorous, and a good source of vitamins B6 and D, fiber, iodine, magnesium, potassium, selenium, and zinc.

Recipe courtesy of the U.S. Department of Health & Human Services.
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