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Broccoli and Cheese

Broccoli and Cheese Recipe

Here's a tasty way to eat your vegetables. This healthy recipe for broccoli topped with a delicious cheese sauce will become a family favorite.

Yield:

8 servings

Portion:

1 cup broccoli and 2 Tbsp sauce

IMPORTANT PORTION SIZE INFORMATION

Post weight loss surgery patients must carefully measure ingredients and portion size. Consult with your physician for your individual portion size guidelines. Freeze leftovers in single-serving portions for future meals.

This recipe is appropriate for many meal plans for weight loss surgery patients medically approved to eat solid food. To determine if this recipe is safe for you, consult your physician.

Ingredients:

  • 1 1/2 lbs broccoli florets (about 9 cups), cut into bite-size pieces
  • 1 Tbsp all-purpose flour
  • 1 cup skim milk
  • 1/2 cup (2 oz) shredded reduced-fat cheddar cheese
  • 3 Tbsp grated fresh Parmesan cheese
  • 1/8 tsp salt
  • 1/4 tsp black pepper

Directions:

  1. Place 1 inch of water in a medium saucepan. Place a metal colander on top of saucepan. Put broccoli in the colander. Place lid on the pot or on top of colander. Bring water to a boil over high heat. Reduce heat to a simmer and steam for 4 minutes or until broccoli is fork-tender. With tongs, transfer broccoli to a bowl. Set aside.
  2. Place flour in a medium saucepan over medium-high heat. Gradually add milk, stirring constantly with a whisk until smooth. Cook for 2 minutes, or until mixture thickens, stirring constantly. Cook for 1 additional minute, stirring constantly. Remove from heat.
  3. Add cheeses, salt and pepper, stirring with a whisk until smooth. Quickly pour cheese sauce over broccoli and serve immediately.

Nutritional Information:

  • Calories: 64
  • Fat: 1g
  • Saturated Fat: 1g
  • Cholesterol: 4mg
  • Sodium: 154mg
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 6g

Review Date: April 17, 2012
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, eCooking Editor, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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Copyright © 2012 Baldwin Publishing. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing is strictly prohibited.

No information provided by Baldwin Publishing in any article or in any Health eCooking® video, recipe, article &/or other Health eCooking® product or service is a substitute for medical advice or treatment for any medical condition. Consult your doctor to be sure this recipe is safe for you. Use or viewing of any Baldwin Publishing article or any Health eCooking® video, recipe, article &/or other Health eCooking® product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above. Health eCooking® recipes are created by registered dietitians for people medically approved by their doctor to eat solid foods following weight loss surgery. At least 30% of the calories in these recipes come from protein. Ask your doctor if these ingredients are safe for you and avoid any foods that make you feel sick.

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