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Broccoli With Cheddar Salsa

Microwaverina's picture
  Broccoli 1 Pound (1 Bunch)
  Tomato 1 , coarsely chopped
  Scallions 2 , coarsely chopped
  Jalapeno pepper 1 , coarsely chopped (Wear Plastic Gloves When Handling)
  Shredded reduced fat cheddar cheese 1⁄4 Cup (4 tbs)

Trim the broccoli to remove leaves and tough portions of the stems.
Cut the broccoli lengthwise into spears.
In a 7" X 11" baking dish, arrange the spears with the florets facing the center of the dish.
Cover with wax paper.
Microwave on high for 3 minutes.
Rearrange the spears so they cook evenly.
Cover with wax paper and microwave on high for 3 to 5 minutes, or until crisp-tender.
Let stand for 3 minutes.
In a blender or food processor, combine the tomatoes, scallions, and jalapenos.
Process until combined but not totally pureed.
Transfer to a medium bowl.
Microwave on high for 3 minutes.
Add the Cheddar and stir until melted.
Serve the sauce with the broccoli.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 288 Calories from Fat 75

% Daily Value*

Total Fat 8 g13%

Saturated Fat 4.3 g21.4%

Trans Fat 0 g

Cholesterol 19.5 mg6.5%

Sodium 413.6 mg17.2%

Total Carbohydrates 39 g12.9%

Dietary Fiber 14.4 g57.8%

Sugars 12.3 g

Protein 24 g48.2%

Vitamin A 89.7% Vitamin C 720.1%

Calcium 56.4% Iron 23.5%

*Based on a 2000 Calorie diet

Broccoli With Cheddar Salsa Recipe