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Winter Super Foods: Broccoli: Recipes

WebMD Public Information from the Department of Health and Human Services


Our Advice: Journal as 1/2 cup vegetable with sauce, gratin or fried + 1/2 cup starchy foods without fat + 1/2 cup skim milk + 1 tsp. oil

1 cup broccoli florets
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup macaroni or rotini
1 Tbsp. flour (for sauce)
1 Tbsp. margarine (for sauce)
1 cup skim milk (for sauce)
1/4 tsp. dried basil (for sauce)
1/8 tsp. black pepper (for sauce)
2 Tbsp. Parmesan cheese (for sauce)

  • Steam vegetables until tender-crisp
  • Cook macaroni according to package directions.
  • In a small saucepan, melt margarine, blend in flour.
  • Gradually stir in milk and seasoning. (Do not add cheese at this time.)
  • Cook over medium heat, stirring constantly, until sauce thickens.
  • Remove from heat and blend in cheese.
  • Pour over hot vegetables.
  • Add macaroni and mix together.

Yield: 2 servings.

Nutritional analysis per serving: calories 433, fat 9 g, calories from fat 19%, cholesterol 7 mg, fiber 6 g, sodium 281 mg.


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