Broccoli with Orange Sauce

Vegetarian
Health score
19%
Broccoli with Orange Sauce
20 min.
8
96kcal

Suggestions

Looking for a vibrant and flavorful side dish that's both vegetarian and ready in just 20 minutes? Look no further than this delightful Broccoli with Orange Sauce recipe! Perfect for serving at your next gathering or as a weeknight dinner addition, this dish combines the fresh, crunchy texture of broccoli with a zesty orange sauce that's sure to impress. With a caloric content of only 96 kcal per serving, it's a guilt-free indulgence.

This recipe is designed to cater to 8 persons, making it ideal for family dinners or potlucks. The star of the show, broccoli, is packed with nutrients and provides a satisfying, crispy texture that contrasts beautifully with the creamy, citrusy sauce. The sauce, made from a harmonious blend of melted butter, all-purpose flour, orange juice, and a hint of orange peel, creates a delectable, tarragon-infused gravy that perfectly complements the broccoli. The addition of canned mandarin oranges adds a sweet twist, while the plain yogurt ensures a smooth, creamy finish to the dish.

With a focus on simplicity and flavor, this Broccoli with Orange Sauce is a recipe that anyone can master. Whether you're a seasoned cook or just starting out, the step-by-step process ensures that your broccoli will be cooked to perfection, and your sauce will be rich and flavorful. So why not give this recipe a try and add a burst of color and zest to your dining table? Your taste buds will thank you!

Ingredients

  • pounds broccoli fresh cut into spears
  • 4.5 teaspoons butter 
  • 0.3 cup mandarin oranges canned
  • 0.3 teaspoon tarragon dried
  • 4.5 teaspoons flour all-purpose
  • 0.3 cup orange juice 
  • 0.5 teaspoon orange zest grated
  • 0.3 cup yogurt plain

Equipment

  • sauce pan
  • whisk

Directions

  1. Place broccoli in a large saucepan; add 1 in. of water. Bring to a boil. Reduce heat; cover and cook for 5-8 minutes or until crisp-tender.
  2. Meanwhile, in a small saucepan, melt butter.
  3. Whisk in flour until smooth. Gradually stir in orange juice.
  4. Add the orange peel, mandarin oranges and tarragon. Bring to a boil; cook and stir for 2 minutes or until thickened.
  5. Remove from the heat; stir in yogurt.
  6. Drain broccoli; serve with sauce.

Nutrition Facts

Calories96kcal
Protein19.9%
Fat27.02%
Carbs53.08%

Properties

Glycemic Index
37.25
Glycemic Load
3.48
Inflammation Score
-9
Nutrition Score
18.701304363492%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
1.23mg
Naringenin
0.22mg
Luteolin
1.36mg
Kaempferol
13.34mg
Myricetin
0.11mg
Quercetin
5.57mg

Nutrients percent of daily need

Calories:96.27kcal
4.81%
Fat:3.28g
5.05%
Saturated Fat:1.86g
11.62%
Carbohydrates:14.51g
4.84%
Net Carbohydrates:9.92g
3.61%
Sugar:4.89g
5.43%
Cholesterol:7.37mg
2.46%
Sodium:79.47mg
3.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.44g
10.88%
Vitamin C:159.82mg
193.72%
Vitamin K:173.73µg
165.46%
Folate:113.72µg
28.43%
Vitamin A:1267.23IU
25.34%
Manganese:0.37mg
18.59%
Fiber:4.59g
18.34%
Potassium:588.74mg
16.82%
Vitamin B6:0.31mg
15.54%
Vitamin B2:0.23mg
13.32%
Phosphorus:126.7mg
12.67%
Vitamin B5:1.04mg
10.43%
Vitamin B1:0.15mg
9.95%
Magnesium:39.5mg
9.87%
Calcium:96.14mg
9.61%
Vitamin E:1.42mg
9.43%
Iron:1.36mg
7.57%
Selenium:4.93µg
7.05%
Vitamin B3:1.25mg
6.23%
Zinc:0.82mg
5.45%
Copper:0.09mg
4.71%