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  • Broccoli and Cheese

    Healthier Classics

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
Photograph of the completed recipe.
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)*

162
calories
5 g
Total fat
3 g
Saturated fat
15 mg
Cholesterol
239 mg
Sodium
4 g
Total fiber
11 g
Protein
19 g
Carbohydrates
601 mg
Potassium
70%
Vitamin A
170%
Vitamin C
30%
Calcium
8%
Iron
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.

Chefs in Training Children can help measure ingredients and mix the sauce.

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