Tuesday, November 17, 2015

Broccoli and Cheese


6 cups fresh broccoli
1 cup fat-free evaporated milk
1 tablespoon cornstarch
1/2 cup shredded cheddar cheese
1/4 teaspoon Worcestershire sauce
1/4 teaspoon hot sauce
1 slice whole-wheat bread, diced and        toasted (for croutons)

  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.
Nutrition Information

Serving: 4 servings
Calories: 162
Fat: 5 g
Sodium: 239 mg
Fiber: 4 g
Protein: 11 g
Carbohydrates: 19 g
Cholesterol: 15 mg

Recipe Source: Reprinted with permission from Keep the Beat™ Recipes: Deliciously Healthy Family Meals.  U.S. Department of Health and Human Services. National Heart, Lung, and Blood Institute. NIH Publication No. 10-7531. Page 47. December 2010.

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