cheesy sauceBroccoli is one of the most nutritious veggies, but it’s often tough to get kids to eat these “little trees”. So, here’s a great way to make them delicious with a bit of cheesy goodness.

Makes 5 (1/4 cup) servings

1 tablespoon olive oil
2 tablespoons all-purpose flour
1 cup skim milk
1/2 teaspoon Dijon mustard
1/4 teaspoon garlic powder
1 cup shredded reduced-fat sharp Cheddar cheese

  1. In nonstick pot, heat oil and add flour, whisk together until smooth, about 1 minute.
  2. Gradually whisk in milk, mustard, and garlic powder into flour mixture. Bring to boil, reduce heat, and cook 3 minutes, stirring until mixture thickens.
  3. Add cheese, stirring until melted. Serve with cooked veggie.

Nutritional information per serving:

Calories 109
Calories from Fat 50%
Fat 6g Saturated
Fat 3g
Cholesterol 13mg
Sodium 167mg
Carbohydrates 6g
Dietary Fiber 0g
Total Sugars 2g
Protein 8g

Dietary Exchanges: 1/2 starch, 1 lean meat, 1/2 fat