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Broccoli with Cheese Sauce Recipe

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"This creamy cheese sauce is a great way to jazz up veggies," writes Sandy Spackman of Trenton, Utah. TIP: "Try any cheese you like," Sandy suggests. "For an elegant look, garish with minced parsley or grated egg whites."

This recipe is:

Quick

Diabetic Friendly

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Broccoli with Cheese Sauce Recipe

Prep/Total Time: 15 min.

Yield: 4 Servings

15 15

Ingredients

1 medium bunch broccoli, cut into spears
2 tablespoons water
3-1/2 teaspoons cornstarch
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Dash white pepper
Dash ground nutmeg
1 cup milk
1 cup (4 ounces) shredded cheddar cheese
1/2 teaspoon Worcestershire sauce

Directions

Place the broccoli and water in a microwave-safe bowl. Cover and microwave on high for 3-5 minutes or until tender.
Meanwhile, in a small saucepan, whisk the cornstarch, seasonings and milk until smooth. Bring to a boil over medium heat; cook and stir for 1-2 minutes or until thickened. Stir in the cheddar cheese and Worcestershire sauce until cheese is melted. Drain the broccoli; top with cheese sauce. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Analysis: 2 broccoli spears with about 2 tablespoons sauce (prepared with fat-free milk and reduced-fat cheese) equals 134 calories, 6 g fat (4 g saturated fat), 21 mg cholesterol, 241 mg sodium, 10 g carbohydrate, 2 g fiber, 11 g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 reduced-fat milk.

Originally published as Broccoli with Cheese Sauce in Quick Cooking July/August 2005, p48

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