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Recipes

Tex-Mex Broccoli
A simple cheese sauce sparked with the flavors of the Southwest dresses up nutritional broccoli florets. Serve as an accompaniment with turkey fajitas, black beans, and rice.


  • 1 cup low-fat (1%) milk
  • 1 tablespoon flour
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 2 ounces pepper jack cheese, shredded
  • 6 cups small broccoli florets

1. In large saucepan, combine milk and flour and whisk over medium heat until no lumps remain, about 1 minute.

2. Stir in mustard, salt, black pepper and cayenne, and cook, stirring frequently, until lightly thickened and no floury taste remains, about 4 minutes. Stir in pepper jack cheese and remove from heat.

3. Meanwhile, bring a large pot of water to a boil. Add broccoli and cook until crisp-tender, about 3 minutes. Drain well and transfer to a serving dish. Pour in cheese sauce and toss to coat well.


Nutritional Information
Per serving: 121 calories, 5.5g total fat, 2.9g saturated fat, 0.2g monounsaturated fat, 0g polyunsaturated fat, 3.7g dietary fiber, 9g protein, 11g carbohydrate, 17mg cholesterol, 461mg sodium.
Good source of: beta-carotene, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
15