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Broccoli with Two-Cheese Sauce

Yield 8 servings (serving size: 3/4 cup broccoli and about 2 1/2 tablespoons sauce)
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.

Ingredients

  • 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

Nutrition Information

  • calories 67
  • caloriesfromfat 30 %
  • fat 2.2 g
  • satfat 1.3 g
  • monofat 0.6 g
  • polyfat 0.2 g
  • protein 6.4 g
  • carbohydrate 6.4 g
  • fiber 1.8 g
  • cholesterol 6 mg
  • iron 0.6 mg
  • sodium 215 mg
  • calcium 175 mg

How to Make It

  1. 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.

  2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Top with cheese sauce; serve immediately.