Broccoli with Two-Cheese Sauce

recipe
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.

Yield:

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

Recipe from

Nutritional 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

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

Preparation

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.

Note:

Marge Perry and David Bonom,

January 2008
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