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NHLBIHIN

Broccoli and Cheese

So good, your children will ask for seconds—and a perfect side for most chicken and beef dishes

Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
15 minutes 15 minutes 4 servings 1½ C broccoli, ¼ C sauce, 1 Tbsp croutons

Ingredients

6 C fresh broccoli, rinsed and cut into bite-sized florets (or substitute 6 C frozen broccoli, thawed and warmed, and skip step 1)

For sauce:

1 C fat-free evaporated milk

1 Tbsp cornstarch

½ C shredded cheddar cheese

¼ tsp Worcestershire sauce

¼ tsp hot sauce

1 slice whole-wheat bread, diced and toasted (for croutons)*

Photograph of the completed recipe.
calories 162
Total fat 5 g
Saturated fat 3 g
Cholesterol 15 mg
Sodium 239 mg
Total fiber 4 g
Protein 11 g
Carbohydrates 19 g
Potassium 601 mg
Vitamin A 70%
Vitamin C 170%
Calcium 30%
Iron 8%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
  • 2
    In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
  • 3
    When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
  • 4
    Add the Worcestershire and hot sauces, and stir.
  • 5
    Pour cheese over hot broccoli.
  • 6
    Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.

* Make extra croutons for the Zesty Tomato Soup.

Children can help measure ingredients and mix the sauce.

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Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.