Low Carb Broccoli with Cheese Sauce

By aerin8

http://low-carb-news.blogspot.com/2013/10/broccoli-and-cheese-sauce.html

Ingredients

• 8 cups (32 oz) broccoli florets (2 L, 0.9 kg)
• Cheese Sauce (recipe)
• 1/2 cup grated Monterey Jack, OR (125 mL)
• Cheddar cheese
• 2 tbsp Parmesan cheese, optional (30 mL).

Details

Servings 8
Preparation time 15mins
Cooking time 25mins
Adapted from low-carb-news.blogspot.com

Preparation

Step 1

In pot in boiling water, cook broccoli florets about 10 minutes, or until tender (you may also steam your broccoli). Drain and place broccoli in 8-inch (20 cm) square, deep casserole dish.

Prepare Cheese Sauce. Double the recipe. Pour over the broccoli and gently toss to distribute the sauce evenly. Sprinkle with Monterey Jack, OR Cheddar cheese. Place in 350°F (180°C) oven 10 minutes, or just until cheese has melted. Sprinkle with Parmesan cheese, if using. Serve.


Helpful Hint: I really like the broccoli with Monterey Jack cheese in the sauce. I typically use milk in this recipe to cut calories a bit.

Yield: 8 servings
Cream/Low-carb milk
357.6/304.7 calories
12.7/12.9 g protein
32.4/26.4 g fat
4.4/4.1 g net carbs



Low Carb Cheese Sauce:

4 oz cream cheese (125 g)
3 tbsp butter (45 mL)
1/3 cup low-carb milk, OR (75 mL)
whipping cream
1 tbsp water (15 mL)
1/4 tsp salt, OR to taste (1 mL)

1/8 tsp white pepper (0.5 mL)
2/3 cup shredded Monterey, OR Cheddar cheese (150 mL)

In nonstick pan or pot, combine cream cheese, butter, low-carb milk, OR whipping cream, water, salt and white pepper. Whisk occasionally. Stir in Cheddar cheese until it melts and sauce is smooth. Add extra water if necessary 1 tablespoon (15 mL) at a time.


Yield: 1 cup (250 mL)

2 tbsp (30 mL) per serving
125.2 calories
4.0 g protein
11.9 g fat
0.7 g net carbs