If you're looking for a healthy and delicious side dish, 1 cup of cooked broccoli with cheese sauce is the way to go. With only 242 calories, this dish is a great way to get your daily vitamin intake without sacrificing flavor.
Broccoli is highly nutritious and is an excellent source of vitamin C, fiber, and various antioxidants. The cheese sauce adds a creamy and savory flavor to the broccoli, making it a perfect combination of healthy and delicious.
In this article, we'll explore tips on how to cook and store broccoli, different variations of the cheese sauce, serving suggestions, health benefits, ways to use leftovers, and kid-friendly options.
One cup of cooked broccoli with cheese sauce contains: -242 calories -16.1g protein
Cheese Sauce Recipe
Ingredients: -1/3 cup milk -1/4 cup shredded cheddar cheese
Variations
1. Vegan cheese sauce: Substitute the cheddar cheese and cream cheese with vegan alternatives. 2. Spicy cheese sauce: Add a pinch of cayenne pepper or red pepper flakes to the cheese sauce for a little heat. 3. Broccoli casserole: Mix the cooked broccoli with the cheese sauce and bake in a casserole dish for 10-15 minutes at 375°F.
Serving Suggestions
1. As a side dish: Serve your broccoli and cheese sauce with grilled chicken, fish or steak. 2. In a wrap: Add your broccoli and cheese sauce to a whole wheat tortilla with some sliced chicken breast. 3. In a salad: Add your broccoli and cheese sauce to a bed of mixed greens and some cherry tomatoes for a healthy salad.
Health Benefits
1. Broccoli is a great source of vitamin C, fiber, and various antioxidants that are beneficial for overall health. 2. Cheese is a good source of calcium and protein that contribute to healthy bones and muscles. 3. The combination of broccoli and cheese sauce can help with weight loss by providing a filling and nutritious meal with few calories.
Broccoli Cooking Tips
1. Blanch your broccoli in a pot of boiling water for 3-4 minutes before adding it to the cheese sauce. This will ensure that the broccoli is cooked through but still firm. 2. Add a pinch of salt to the water when boiling broccoli to enhance the flavor. 3. For a crispy texture, roast broccoli in the oven at 400°F for 10-15 minutes with some olive oil and salt.
Storage Instructions
Store your leftover broccoli and cheese sauce in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on high for 1-2 minutes or until heated through.
Ways to Use Leftovers
1. In an omelet: Add your leftover broccoli and cheese sauce to an omelet for a delicious breakfast. 2. In a quesadilla: Use your leftover broccoli and cheese sauce as a filling for a tasty quesadilla. 3. In a frittata: Mix your leftover broccoli and cheese sauce with some eggs and bake in the oven for a healthy frittata.
Kid-Friendly Options
1. As a dip: Cut broccoli into bite-sized pieces and serve it with the cheese sauce as a dip. 2. Broccoli tots: Mix cooked and mashed broccoli with some cheese sauce and form into tots. Bake in the oven at 400°F for 20-25 minutes. 3. In mac and cheese: Use broccoli and cheese sauce as a topping for mac and cheese for added nutrition.
Simple Broccoli and Cheese Recipe
Ingredients: -1 cup broccoli florets -1/4 cup cheese sauce
5 FAQ About One Cup of Cooked Broccoli with Cheese Sauce
1. How Many calories are in One Cup of Cooked Broccoli with Cheese Sauce?
One cup of cooked broccoli with cheese sauce contains 242 calories.
2. What Nutrients are in Broccoli?
Broccoli is a good source of vitamins A, C, K, and B vitamins, as well as fiber and potassium.
3. Is Cheese Sauce Healthy?
Cheese sauce is typically high in calories and fat, but it can still be enjoyed in moderation as part of a balanced diet.
4. Can Broccoli Help with Weight Loss?
Broccoli is low in calories and high in fiber, which can help you feel full and aid in weight loss when consumed as part of a healthy diet.
5. Can Broccoli with Cheese Sauce Be a Healthy Meal?
While broccoli with cheese sauce may not be the healthiest meal option, it can be part of a balanced diet when paired with other nutritious foods and enjoyed in moderation.