Broccoli With Parmesan Sauce
|Fresh broccoli||1 1⁄2 Pound|
|Water||1 Cup (16 tbs)|
|Vegetable cooking spray||1|
|Chopped sweet red pepper||1⁄4 Cup (4 tbs)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|All purpose flour||2 Teaspoon|
|Skim milk||3⁄4 Cup (12 tbs)|
|Light process cream cheese product||2 Ounce|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Garlic powder||1⁄4 Teaspoon|
Trim off large leaves of broccoli.
Remove tough ends of lower stalks, and wash broccoli thoroughly.
Cut into spears.
Place broccoli in a Dutch oven; add water.
Bring to a boil; cover, reduce heat, and simmer 10 to 15 minutes or until crisp-tender.
Drain,- arrange broccoli on a serving platter, and keep warm.
Coat a large nonstick skillet with cooking spray; place over medium heat until hot.
Add red pepper and onion; cook, stirring constantly, until tender.
Remove from skillet, and set aside.
Melt margarine in skillet; stir in flour.
Gradually add skim milk.
Cook, stirring constantly, until slightly thickened.
Add reserved red pepper and onion, cream cheese, Parmesan cheese, and garlic powder,- cook over low heat, stirring constantly, until smooth and thoroughly heated.
Spoon over broccoli.
Serving size: Complete recipe
Calories 677 Calories from Fat 231
% Daily Value*
Total Fat 26 g40.3%
Saturated Fat 8.6 g43.2%
Trans Fat 0 g
Cholesterol 37.7 mg12.6%
Sodium 1198.9 mg50%
Total Carbohydrates 75 g24.9%
Dietary Fiber 19.5 g78.2%
Sugars 27.4 g
Protein 48 g96.2%
Vitamin A 122.5% Vitamin C 1099%
Calcium 109.3% Iron 34.3%
*Based on a 2000 Calorie diet