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Broccoli and Cheese



Broccoli and Cheese
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: less than 15 minutes Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health
Food Groups: Dairy, Vegetables
Meal Type: Appetizers
Nutrition Content: Good Source of Calcium
Origin: American
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It

So good, your children will ask for seconds- and a perfect side for most chicken and beef dishes.

Ingredients:

6 cups Broccoli, rinsed and cut into bite-sized florets
1 cup fat-free evaporated Milk
1 tablespoon Cornstarch
1/2 cup Cheddar cheese, shredded
1/4 teaspoon Worcestershire sauce
1/4 teaspoon Hot sauce
1 slice whole-wheat Bread, diced and toasted (for croutons)

Preparation:

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.

In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often. 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.

Add the Worcestershire and hot sauces, and stir. Pour cheese over hot broccoli.

Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.


Nutrient Information
Calories: 185
Total Fat: 7 g
Saturated Fat: 4 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 248 mg
Carbohydrates: 20 g
Protein: 14 g
Fiber: 5 g
Vitamin A:
Vitamin C:
Calcium: 400 mg
Iron:

Cook's Notes:

Children can help measure ingredients and mix the sauce.