Broccoli with Cheddar Sauce

Very Healthy
Health score
65%
Broccoli with Cheddar Sauce
45 min.
8
85kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups broccoli florets 
  • ounces extrasharp cheddar cheese shredded reduced-fat
  • 0.5 teaspoon dijon mustard 
  • cup milk fat-free
  • tablespoon flour all-purpose
  • 0.3 teaspoon thyme leaves fresh chopped
  • tablespoons parmesan cheese fresh grated
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. Place flour in a medium saucepan. Gradually add milk, stirring constantly with a whisk until smooth. Cook over medium-high heat 2 minutes or until mixture is bubbly and thickened, stirring constantly. Cook 1 additional minute, stirring constantly.
  2. Remove from heat.
  3. Add cheeses, mustard, salt, pepper, and thyme, stirring with a whisk until smooth. Keep warm.
  4. Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat.
  5. Add broccoli to steamer. Steam broccoli, covered, 4 minutes or until crisp-tender.
  6. Serve broccoli immediately with sauce.

Nutrition Facts

Calories85kcal
Protein27.54%
Fat32.25%
Carbs40.21%

Properties

Glycemic Index
37.91
Glycemic Load
2.41
Inflammation Score
-8
Nutrition Score
16.487825963808%

Flavonoids

Luteolin
0.85mg
Kaempferol
8.03mg
Myricetin
0.06mg
Quercetin
3.34mg

Nutrients percent of daily need

Calories:85.31kcal
4.27%
Fat:3.32g
5.11%
Saturated Fat:1.8g
11.27%
Carbohydrates:9.32g
3.11%
Net Carbohydrates:6.59g
2.4%
Sugar:3.33g
3.7%
Cholesterol:9.28mg
3.09%
Sodium:198.87mg
8.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.38g
12.76%
Vitamin C:91.42mg
110.81%
Vitamin K:104.73µg
99.75%
Folate:68.5µg
17.13%
Calcium:161.76mg
16.18%
Vitamin A:789.46IU
15.79%
Phosphorus:147.32mg
14.73%
Vitamin B2:0.2mg
11.92%
Manganese:0.23mg
11.7%
Potassium:384.53mg
10.99%
Fiber:2.73g
10.9%
Vitamin B6:0.2mg
10.23%
Selenium:6.03µg
8.61%
Vitamin B5:0.74mg
7.4%
Magnesium:28.48mg
7.12%
Vitamin B1:0.1mg
6.71%
Zinc:0.88mg
5.87%
Vitamin E:0.86mg
5.72%
Iron:0.84mg
4.67%
Vitamin B12:0.28µg
4.59%
Vitamin B3:0.76mg
3.79%
Copper:0.06mg
2.83%
Vitamin D:0.39µg
2.59%
Source:My Recipes