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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

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.

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

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™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.