EatingWell_Quick_Vegetable_Side_Dish_Cookbook

Broccoli with Creamy Parmesan Sauce Makes: 4 servings Active time: 20 minutes Total: 20 minutes Heart Health Diabetes Weight Loss Gluten Free Topping steamed broccoli with a good-foryou cheese sauce is an easy way to entice picky eaters to eat their veggies. 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) 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. Per serving: 95 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 10 g carbohydrate; 0 g added sugars; 8 g protein; 2 g fiber; 347 mg sodium; 329 mg potassium. Nutrition bonus: Vitamin C (103% daily value), Calcium (22% dv). Carbohydrate servings: 1/2 Exchanges: 1 vegetable, 1 medium-fat meat