Broccoli with Creamy Parmesan Sauce

opping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.
Servings: 4 servings
Total Time: 20 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, High Calcium, Low Sodium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie


Ingredients:

Broccoli with Creamy Parmesan Sauce
1 pound broccoli
1 tablespoon all-purpose flour
1 cup nonfat milk , divided
1/2 cup freshly grated Parmesan cheese
1/4 teaspoon salt
Pinch of ground white pepper
Pinch of ground nutmeg (optional)


Steps:
1: Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
2: Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.


Nutrition: 

Calories - 95
Carbohydrates - 10
Fat - 3
Saturated Fat - 2
Monounsaturated Fat - 1
Protein - 8
Cholesterol - 10
Dietary Fiber - 2
Potassium - 329
Sodium - 347
Nutrition Bonus - Vitamin C (103% daily value), Calcium (22% dv).