Broccoli with Two-Cheese Sauce

Not only is broccoli a good source of folate, but it also offers plenty of vitamin K, a bit of vitamin E, and vitamin C to boost brain power. The cheeses add richness to the sauce in this comfort-food side dish.

Yield: 8 servings (serving size: 3/4 cup broccoli and about 2 1/2 tablespoons sauce)

Ingredients

• 1  cup  fat-free milk
• 1/2  cup  sliced onion
• 2  garlic cloves, crushed
• Dash of ground nutmeg
• 2  tablespoons  all-purpose flour
• 1/3  cup  (about 1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
• 1/3  cup  (about 1 1/2 ounces) shredded reduced-fat Jarlsberg cheese
• 1/4  teaspoon  salt
• Dash of ground red pepper
• 6  cups  broccoli spears

Preparation

Combine first 4 ingredients in a small, heavy saucepan over medium heat. Heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; let stand 15 minutes. Strain milk mixture through a sieve into a bowl, reserving milk. Discard solids. Wipe pan clean with paper towels; add strained milk and flour to pan, stirring with a whisk. Return pan to medium heat; cook 2 minutes or until thick, stirring constantly with a whisk. Remove from heat. Add cheeses, salt, and pepper, stirring with a whisk until smooth. Keep warm.

Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Top with cheese sauce; serve immediately.

Nutritional Information

Calories:

67 (30% from fat)

Fat:

2.2g (sat 1.3g,mono 0.6g,poly 0.2g)

Protein:

6.4g

Carbohydrate:

6.4g

Fiber:

1.8g

Cholesterol:

6mg

Iron:

0.6mg

Sodium:

215mg

Calcium:

175mg