Broccoli with Creamy Parmesan Sauce

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.

From EatingWell: January/February 2011
Yield: 4 servings
Active Time: 20
Total Time: 20


  1. 1 pound broccoli
  2. 1 tablespoon all-purpose flour
  3. 1 cup nonfat milk, divided
  4. 1/2 cup freshly grated Parmesan cheese
  5. 1/4 teaspoon salt
  6. Pinch of ground white pepper
  7. Pinch of ground nutmeg (optional)


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

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

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat