Broccoli with Lean Feta Sauce

Vegetarian
Gluten Free
Health score
55%
Broccoli with Lean Feta Sauce
45 min.
4
114kcal

Suggestions

Ingredients

  • cups broccoli flowerets 
  • 1.5 tablespoons cornstarch 
  • 0.5 teaspoon dillweed dried whole
  • ounces feta cheese crumbled
  • tablespoons juice of lemon 
  • tablespoons onion minced
  • 0.1 teaspoon salt 
  • 1.5 cups evaporated skimmed milk 
  • tablespoons water 

Equipment

  • sauce pan

Directions

  1. Coat a saucepan with cooking spray; place over medium-high heat until hot.
  2. Add onion; saute 3 minutes or until tender. Gradually stir in milk, and cook 5 minutes (do not boil).
  3. Combine cornstarch and water, stirring until smooth; stir into warm milk mixture. Cook, stirring constantly, until slightly thickened. Stir in cheese and salt. Cook, stirring constantly, until thoroughly heated.
  4. Remove from heat, and stir in lemon juice and dillweed. Cover and keep warm.
  5. Arrange broccoli in a vegetable steamer over boiling water. Cover and steam 5 minutes or until crisp-tender.
  6. Transfer broccoli to a serving dish. Spoon sauce evenly over broccoli.
  7. Garnish with lemon zest, if desired.

Nutrition Facts

Calories114kcal
Protein25.64%
Fat25.85%
Carbs48.51%

Properties

Glycemic Index
29.81
Glycemic Load
2.88
Inflammation Score
-8
Nutrition Score
17.82391312848%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.7mg
Isorhamnetin
0.25mg
Kaempferol
6.93mg
Myricetin
0.06mg
Quercetin
3.91mg

Nutrients percent of daily need

Calories:114.12kcal
5.71%
Fat:3.48g
5.35%
Saturated Fat:2.04g
12.73%
Carbohydrates:14.68g
4.89%
Net Carbohydrates:12.24g
4.45%
Sugar:6.54g
7.26%
Cholesterol:15.37mg
5.12%
Sodium:302.15mg
13.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.76g
15.52%
Vitamin C:81.83mg
99.19%
Vitamin K:90.04µg
85.75%
Calcium:236.68mg
23.67%
Phosphorus:207.27mg
20.73%
Vitamin B2:0.35mg
20.34%
Vitamin A:803.34IU
16.07%
Folate:64.26µg
16.07%
Vitamin B6:0.28mg
13.95%
Potassium:459.56mg
13.13%
Vitamin B12:0.77µg
12.87%
Manganese:0.21mg
10.28%
Vitamin B5:0.99mg
9.85%
Fiber:2.44g
9.76%
Vitamin B1:0.14mg
9.36%
Selenium:6.28µg
8.97%
Magnesium:33.88mg
8.47%
Zinc:1.2mg
8.01%
Vitamin D:1.07µg
7.12%
Vitamin E:0.72mg
4.83%
Iron:0.83mg
4.59%
Vitamin B3:0.83mg
4.14%
Copper:0.06mg
2.8%
Source:My Recipes