Ingredients
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1 ¼ pounds broccoli, cut into spears
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½ cup chopped onion (1 medium)
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2 cloves garlic, minced
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1 tablespoon butter
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2 tablespoons all-purpose flour
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¼ teaspoon salt
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⅛ teaspoon black pepper
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1 ½ cups fat-free milk
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3 ounces smoked Gouda cheese, shredded (3/4 cup)
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¾ cup soft bread crumbs (1 slice)
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2 teaspoons butter, melted
Directions
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Place a steamer basket in a large saucepan. Add water to just below the bottom of the steamer basket. Bring water to boiling. Add broccoli to steamer basket. Cover and reduce heat. Steam for 6 to 8 minutes or until just tender.
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Meanwhile, for sauce, in a medium saucepan cook and stir the onion and garlic in the 1 tablespoon hot butter until tender. Stir in flour, salt, and pepper. Stir in the milk. Cook and stir until thickened and bubbly. Gradually add cheese, stirring until melted.
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Transfer broccoli to a 1 1/2-quart au gratin dish or 2-quart square baking dish. Pour sauce over broccoli. Combine bread crumbs and the 2 teaspoons melted butter; sprinkle over sauce. Bake, uncovered, in a 425 degree F oven for 15 minutes or until crumbs are lightly browned.
Nutrition Facts (per serving)
150 | Calories |
8g | Fat |
14g | Carbs |
8g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 serving | |
Calories 150 | |
% Daily Value * | |
Total Carbohydrate 14g | 5% |
Dietary Fiber 2g | 7% |
Total Sugars 5g | |
Protein 8g | 16% |
Total Fat 8g | 10% |
Saturated Fat 5g | 24% |
Cholesterol 26mg | 9% |
Vitamin A 645IU | 13% |
Vitamin C 45mg | 50% |
Folate 62mcg | 15% |
Sodium 319mg | 14% |
Calcium 218mg | 17% |
Iron 1mg | 5% |
Magnesium 27mg | 6% |
Potassium 328mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.