Broccoli with Creamy Parmesan Sauce

3.3 (56)
Broccoli with Creamy Parmesan Sauce

Topping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.

Yield: 4 servings
Active Time: 20
Total Time: 20

Ingredients

  • 1 pound broccoli
  • 1 tablespoon all-purpose flour
  • 1 cup nonfat milk, divided
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 teaspoon salt
  • Pinch of ground white pepper
  • Pinch of ground nutmeg (optional)

Preparation

  1. Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
  2. Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.

Nutrition

Nutrition Per Serving

calories 95
fat 3 g (2 g sat, 1 g mono)
cholesterol 10 mg
carbohydrates 10 g
protein 8 g
fiber 2 g
sodium 347 mg
potassium 329 mg

Nutrition Bonus Vitamin C (103% daily value), Calcium (22% dv).

Carbohydrate Serving 1/2

Exchanges 1 vegetable, 1 medium-fat meat

From EatingWell January/February 2011