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Broccoli with Cheese Sauce




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Recipe By Chef Chris Koch

So you say your kids don’t like broccoli, well try something new. A savory cheese sauce poured over broccoli is a tasty dish for kids and adults. Plus, it provides a healthy calcium boost.

Per Serving (excluding unknown items): 285 Calories; 20g Fat (59.3% calories from fat); 17g Protein; 13g Carbohydrate; 5g Dietary Fiber; 61mg Cholesterol; 364mg Sodium. Exchanges: 0 Grain(Starch); 1-½Lean Meat; 1-½ Vegetable; ½ Non‐Fat Milk; 3 Fat.

Serves 8

Ingredients

  • 2 heads broccoli
  • 2 cups milk
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 12 ounces Calkins Creamery Highlander or low-fat cheese
  • ½ teaspoon nutmeg

Directions

    1. Blanch and refresh broccoli. Bring a pot of salted water to boil. Prepare a large bowl of ice water (½ ice and ½ water). Place the food in boiling water for 2 minutes. Carefully transfer to ice water and chill. Transfer to drain on paper towels or clean kitchen towel. Reserve liquid in pan.
    2. In a separate saucepan, make a white roux. A roux is used to thicken liquids to make sauces and is a blend of equal amounts by weight of flour and fat — usually clarified butter. There are three traditional types — white, blond and brown. Place the fat in a heavy pan or skillet. Over medium high heat, melt the fat and stir in the flour all at once. For a white roux, cook stirring for about 2 minutes — for blond 4‐6 minutes and for brown 8‐10 minutes.
    3. Make white sauce by whisking in milk, cook for 10 minutes. Remove from the heat and stir in cheese and stir to blend, add nutmeg, season with salt and white pepper. Bring reserved blanching liquid to boil and re‐heat broccoli, place in bowl, pour sauce over & enjoy.
Photo by Flicker user Dave Lifson / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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