- Serves: 8
1 bunch fresh broccoli (about 1 3/4 pounds)
2 tablespoons fat-free, low-sodium chicken broth
1 large onion, finely chopped
1/2 medium red bell pepper, diced
1/4 cup all-purpose flour
1 cup fat-free milk
2 cups fat-free, low-sodium chicken broth
1/4 cup grated Romano or Parmesan cheese
1 tablespoon finely chopped fresh basil or 1 teaspoon dried, crumbled
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon white pepper
1 cup unseasoned croutons, coarsely crushed
2 tablespoons finely chopped walnuts, dry-roasted
Peel any broccoli stems that seem tough. Cut the broccoli into 4-inch pieces. Steam for 4 minutes. Arrange in two lengthwise rows in the baking dish. Set aside.
In a medium saucepan, heat 2 tablespoons broth over medium-high heat. Add the onion and bell pepper and cook for 2 to 3 minutes, or until the onion is soft.
In a small bowl, whisk together the flour and milk. Whisk the milk mixture and 2 cups broth into the onion mixture. Reduce the heat to medium and cook, whisking constantly, until thickened.
Whisk in the remaining sauce ingredients. Pour over the broccoli.
In a small bowl, stir together the croutons and walnuts. Sprinkle over the broccoli and sauce.
Bake for 20 to 25 minutes, or until the sauce is bubbly.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 2.5 g
- Saturated Fat
- .5 g
- Polyunsaturated Fat
- 1 g
- Monounsaturated Fat
- .5 g
- 2 mg
- 184 mg
- 17 g
- 4 g
- 5 g
- 6 g
1/2 starch, 2 vegetable, 1/2 fat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.