Not only is broccoli a good source of folate, but it also offers plenty of vitamin K, a bit of vitamin E, and vitamin C to boost brain power. The cheeses add richness to the sauce in this comfort-food side dish.
1 cup fat-free milk
1/2 cup sliced onion
2 garlic cloves, crushed
Dash of ground nutmeg
2 tablespoons all-purpose flour
1/3 cup (about 1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
1/3 cup (about 1 1/2 ounces) shredded reduced-fat Jarlsberg cheese
1/4 teaspoon salt
Dash of ground red pepper
6 cups broccoli spears
How to Make It
Combine first 4 ingredients in a small, heavy saucepan over medium heat. Heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; let stand 15 minutes. Strain milk mixture through a sieve into a bowl, reserving milk. Discard solids. Wipe pan clean with paper towels; add strained milk and flour to pan, stirring with a whisk. Return pan to medium heat; cook 2 minutes or until thick, stirring constantly with a whisk. Remove from heat. Add cheeses, salt, and pepper, stirring with a whisk until smooth. Keep warm.
Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Top with cheese sauce; serve immediately.