Blanched Broccoli and Cheese Dipping Sauce

Vegetarian
Health score
24%
Blanched Broccoli and Cheese Dipping Sauce
20 min.
6
443kcal

Suggestions

Ingredients

  • servings bell pepper black
  • heads broccoli cut into florets
  • tablespoons butter 
  • 0.3 teaspoon cajun spice 
  • ounces cream cheese softened
  • tablespoons flour all-purpose
  • cups mild cheddar grated
  • cups milk 
  • 0.3 teaspoon ground mustard 
  • 0.5 teaspoon salt 

Equipment

  • whisk
  • pot

Directions

  1. Blanch the broccoli by throwing florets into boiling water for 30 seconds, then draining and pouring into ice water. When cool, drain and set aside. Keep in the fridge to keep cool.
  2. To make the sauce, melt the butter in a pot over medium heat and sprinkle in the flour.
  3. Whisk to combine and cook until thick, about 1 minute.
  4. Pour in the milk and heat until it thickens.
  5. Add the grated cheese, cream cheese, salt, Cajun spice, mustard powder and pepper to taste. Stir to melt. Taste and adjust seasonings.
  6. Serve hot with the cold broccoli and use as a dipping sauce.

Nutrition Facts

Calories443kcal
Protein17.47%
Fat61.63%
Carbs20.9%

Properties

Glycemic Index
49.33
Glycemic Load
7.4
Inflammation Score
-10
Nutrition Score
29.876087002132%

Flavonoids

Luteolin
1.62mg
Kaempferol
15.89mg
Myricetin
0.12mg
Quercetin
6.61mg

Nutrients percent of daily need

Calories:443.41kcal
22.17%
Fat:31.61g
48.63%
Saturated Fat:18.36g
114.74%
Carbohydrates:24.12g
8.04%
Net Carbohydrates:18.68g
6.79%
Sugar:10.18g
11.31%
Cholesterol:91.46mg
30.49%
Sodium:672.89mg
29.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.17g
40.33%
Vitamin C:180.79mg
219.13%
Vitamin K:209.29µg
199.32%
Calcium:533.73mg
53.37%
Vitamin A:2366.35IU
47.33%
Phosphorus:457.12mg
45.71%
Vitamin B2:0.64mg
37.54%
Folate:144.63µg
36.16%
Selenium:21.22µg
30.31%
Potassium:887.51mg
25.36%
Manganese:0.48mg
23.93%
Vitamin B6:0.47mg
23.5%
Fiber:5.44g
21.74%
Vitamin B5:1.91mg
19.1%
Zinc:2.85mg
19.02%
Vitamin B12:1.12µg
18.59%
Magnesium:70.72mg
17.68%
Vitamin B1:0.26mg
17.23%
Vitamin E:2.34mg
15.57%
Vitamin D:1.57µg
10.45%
Iron:1.77mg
9.85%
Vitamin B3:1.7mg
8.49%
Copper:0.12mg
6.22%