by Liz Revilla
Vertex Education Ambassador, Nutrition
Prepared by Rima Manomaitis
INGREDIENTS
- 2 large heads broccoli, chopped into florets
- 2 tablespoons butter
- 2 cloves garlic, minced
- 2 tablespoons all-purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup whole milk
- 2 cups shredded cheddar cheese
DIRECTIONS
- Bring a large pot of salted water to a boil. Add broccoli florets, reduce heat to medium and boil for 8 minutes, or until softened. Drain broccoli.
- In a large saucepan over medium heat melt butter with garlic. Stir in flour, salt and pepper and mix for 1 minute. Add milk in and whisk until smooth. Add shredded cheese and mix until cheese is completely melted and creamy, about 3-4 minutes.
- Add broccoli florets into cheese sauce and stir to fully coat. Cook for 2 more minutes. Serve and enjoy!
NUTRITIONAL FACTS
Servings: 6 servings
Calories: 170
Protein: 9 grams
Carbohydrates: 9 grams
Fat: 11 grams
CALORIE CONSIDERATIONS
- To INCREASE calories: Double the cheese sauce recipe with the original amount of broccoli (+135 calories per serving).
- To DECREASE calories: Use low-fat cheese and milk (-50 calories per serving).
TO MAKE THIS GLUTEN FREE:
Use gluten-free flour.
STEP BY STEP…
Did you know….
The phytochemical “sulforaphane” found in broccoli and other related plants, may be the most potent anti-cancer compound on earth?
In Italian, “broccoli” means “the flowering crest of a cabbage?” Yes, broccoli is a giant floret composed of countless little flowers.
California is the broccoli capital of the United States, accounting for about 90% of our national production?
A cup of broccoli has more Vitamin C than an orange? (Broccoli has 81 mg per cup and an orange has 51 mg.)
Special Thanks to our Education Ambassador Sponsor:
