A simple cheese sauce sparked with the flavors of the Southwest dresses up nutritional broccoli florets here. Serve this as an accompaniment to turkey fajitas with black beans and rice.
1 cup lowfat (1%) milk
1 tablespoon flour
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon cayenne pepper
2 ounces pepper jack cheese, shredded
6 cups small broccoli florets
- In a large saucepan, combine the milk and flour and whisk over medium heat until no lumps remain, about 1 minute.
- Stir in the mustard, salt, black pepper and cayenne, and cook, stirring frequently, until lightly thickened and no floury taste remains, about 4 minutes. Stir in the pepper jack cheese and remove from the heat.
- Meanwhile, bring a large pot of water to a boil. Add the broccoli and cook until crisp-tender, about 3 minutes. Drain well and transfer to a serving dish. Pour in the cheese sauce and toss to coat well.
Makes 4 servings
Nutrition Information (values are per serving)
calories 121 o dietary fiber 3.7 g o total fat 5.5 g o beta carotene 1.0 mg o saturated fat 2.9 g o vitamin c 75 mg o cholesterol 17 mg o calcium 222 mg o sodium 461 mg o iron 0.9 mg
Source: UC Berkeley WellnessLetter.com