Heart-Healthy Broccoli with Cheese
Elevate your weeknight dinner with this flavorful and nutritious *Heart-Healthy Broccoli with Cheese* recipe! Perfectly steamed broccoli florets are crowned with a rich and creamy cheese sauce made lighter with low-fat cheddar, olive oil, and low-sodium vegetable broth. The depth of Dijon mustard, garlic powder, and black pepper creates a tantalizing balance of flavors in this guilt-free indulgence. Ready in just 30 minutes, this recipe is ideal for busy families seeking a wholesome, wholesome side dish that’s packed with vitamins and cheesy satisfaction. Whether it’s a holiday spread or a quick dinner, this heart-healthy twist on a classic is sure to please!
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Recipe Information
Ingredients
- 4 cups Fresh broccoli florets
- 2 tablespoons Olive oil
- 2 tablespoons Whole wheat flour
- 1.5 cups Low-sodium vegetable broth
- 1 cup Low-fat sharp cheddar cheese, grated
- 0.5 cup Low-fat milk
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Black pepper
Instructions
Begin by preparing the broccoli. Rinse the florets thoroughly under cold running water and set them aside.
Fill a large pot with about an inch of water and bring it to a boil over medium-high heat. Place a steamer basket or colander above the water, ensuring it does not touch the water.
Add the broccoli florets to the steamer basket, cover, and steam for about 5-7 minutes, or until bright green and tender-crisp. Remove from heat and set aside.
Meanwhile, prepare the cheese sauce. In a medium saucepan over medium heat, add the olive oil and whole wheat flour. Whisk continuously until the mixture is slightly golden and bubbly, about 1-2 minutes.
Slowly pour in the low-sodium vegetable broth while whisking constantly to prevent lumps. Continue to whisk and cook the mixture for another 3-4 minutes, until it thickens.
Lower the heat to medium-low, and add the grated low-fat sharp cheddar cheese, low-fat milk, Dijon mustard, garlic powder, and black pepper. Stir until the cheese is fully melted and the sauce is smooth.
Taste the sauce and adjust the seasoning if necessary.
To serve, arrange the steamed broccoli on a serving dish and drizzle the cheese sauce over it.
Garnish with a sprinkle of fresh black pepper or a dash of paprika if desired.
Enjoy your heart-healthy broccoli with cheese immediately while it's still warm and creamy.
Nutrition Facts
Calories |
846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 1308 mg | 57% | |
| Total Carbohydrate | 50.4 g | 18% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 13.1 g | ||
| Protein | 52.3 g | 105% | |
| Vitamin D | 1.9 mcg | 9% | |
| Calcium | 1148 mg | 88% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1613 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
