|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
# 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.
Total Fat- 13g
Polyunsaturated Fat- 4g
Monounsaturated Fat- 5g
Total Carbohydrate- 16g
|Source: American Heart Association Website|