Broccoli Cheese Bake

Broccoli Cheese Bake takes about 45 minutes from beginning to end. One portion of this dish contains roughly 7g of protein, 5g of fat, and a total of 107 calories. This gluten free recipe serves 4 and costs 39 cents per serving. 17 people found this recipe to be flavorful and satisfying. This recipe from Taste of Home requires broccoli florets, cornstarch, parmesan cheese, and shredded cheddar cheese. It works well as a side dish. All things considered, we decided this recipe deserves a spoonacular score of 58%. This score is solid. If you like this recipe, you might also like recipes such as Broccoli Cheese Bake, Broccoli Cheese Bake, and Company Broccoli Three-Cheese Bake.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 25 minutes

 

Ingredients:

1-3/4 cups fresh broccoli florets

1 tablespoon cornstarch

2/3 cup fat-free milk

1 medium onion, chopped

2 tablespoons grated Parmesan cheese

Dash pepper

1/8 teaspoon salt

1/2 cup shredded cheddar cheese

Equipment:

sauce pan

baking pan

Cooking instruction summary:

Directions Place 1 in. of water and broccoli in a small saucepan; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cornstarch, salt, pepper and milk until smooth. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in onion and cheddar cheese until cheese is melted. Drain broccoli; stir into cheese sauce. Transfer to a 1-qt. baking dish coated with cooking spray. Sprinkle with Parmesan cheese. Cover and bake at 350° for 25-30 minutes or until vegetables are tender. Yield: 4 servings. Originally published as Broccoli Cheese Bake in Healthy CookingDecember/January 2011, p51 Nutritional Facts 3/4 cup equals 106 calories, 5 g fat (3 g saturated fat), 18 mg cholesterol, 224 mg sodium, 10 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 1 high-fat meat, 1 vegetable. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Place 1 in. of water and broccoli in a small saucepan; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until crisp-tender.

2. Meanwhile, in a small saucepan, combine the cornstarch, salt, pepper and milk until smooth. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in onion and cheddar cheese until cheese is melted.

3. Drain broccoli; stir into cheese sauce.

4. Transfer to a 1-qt. baking dish coated with cooking spray. Sprinkle with Parmesan cheese. Cover and bake at 350° for 25-30 minutes or until vegetables are tender.


Nutrition Information:

Quickview
107k Calories
6g Protein
5g Total Fat
8g Carbs
10% Health Score
Limit These
Calories
107k
5%

Fat
5g
8%

  Saturated Fat
3g
21%

Carbohydrates
8g
3%

  Sugar
3g
4%

Cholesterol
17mg
6%

Sodium
226mg
10%

Get Enough Of These
Protein
6g
13%

Vitamin C
22mg
27%

Vitamin K
23µg
23%

Calcium
198mg
20%

Phosphorus
154mg
15%

Vitamin B2
0.17mg
10%

Vitamin A
386IU
8%

Selenium
4µg
7%

Folate
24µg
6%

Vitamin B12
0.35µg
6%

Potassium
192mg
5%

Zinc
0.82mg
5%

Vitamin B6
0.1mg
5%

Manganese
0.09mg
5%

Fiber
1g
4%

Magnesium
17mg
4%

Vitamin D
0.59µg
4%

Vitamin B5
0.38mg
4%

Vitamin B1
0.05mg
3%

Iron
0.37mg
2%

Copper
0.03mg
2%

Vitamin E
0.23mg
2%

Vitamin B3
0.23mg
1%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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