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Listed under these categories: Vegetable Side Dishes, Heart Healthy Recipes
Vegetable oil spray
Fresh broccoli- 1 bunch (approximately 1 ¾ lbs)
Margarine- 4 Tbsp
Onion, finely chopped- 1 cup
Water- ¼ cup
Flour- 4 Tbsp
Low-sodium chicken broth- 2 cups
Skim milk- 1 cup
Romano cheese, grated- 1/c cup
Fresh basil, finely chopped- 1 Tbsp
Salt- ¼ tsp
Seasoned unsalted croutons, crushed- 1 ½ cup
Unsalted, dry-roasted walnuts, chopped- 1/3 cup
Serving Size:
1/8 Recipe
# Servings: 8
Preheat oven to 400 degrees. Lightly spray 9x13 inch baking dish with vegetable oil spray. Rinse and trim broccoli into 4 inch spears. Blanch or steam 4 minutes. Arrange broccoli in 2 lengthwise rows in prepared pan. Set aside.

Place margarine and water in a medium saucepan over high heat. Add onion and sauté until water evaporates and onion starts to sauté in oil. Stir in flour and cook 2 minutes. Whisk in broth and milk. Reduce heat to medium and cook, stirring, until thickened. Add cheese, basil, and salt. Stir to mix well. Pour over broccoli and set aside.

In a small bowl, combine crushed croutons and walnuts. Sprinkle mixture over broccoli and sauce. Bake 20-25 minutes, or until sauce is bubbly.
Nutritional Information:
Calories- 202
Total Fat- 13g
Saturated Fat-3g
Polyunsaturated Fat- 4g
Monounsaturated Fat- 5g
Cholesterol- 7mg
Sodium- 320mg
Total Carbohydrate- 16g
Protein- 8g
Diabetic Exchange:
Source: American Heart Association Website

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Healthy Tip of the Day

Healthy Tip of the DayPhysical activity not only burns energy (calories), but may also help lower the risk of breast cancer.  Exercise lowers estrogen levels, fights obesity, lowers insulin levels, and boosts the function of the immune system that attack tumors.

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