1 Oz Cooked Broccoli with Cream Sauce (from Frozen) contains only 22 calories, making it a great option for those trying to eat healthier. Broccoli is also packed with important nutrients that your body needs, making it a great addition to your diet.
Not only is broccoli low in calories, but it is also high in vitamin C, fiber, and antioxidants. The cream sauce adds a delicious flavor and creaminess to the dish.
In this article, we'll explore various aspects of cooking and consuming broccoli with cream sauce, from nutritional information to recipe and serving suggestions.
One serving of 1 oz cooked broccoli with cream sauce contains 22 calories, 1.5g of fat, 1g of protein, and 2g of carbohydrates. Broccoli is an excellent source of vitamin C, vitamin K, and fiber. It also contains important minerals like potassium and iron. The cream sauce adds a small amount of fat and calories to the dish, but it is still a healthy option when consumed in moderation.
Cooking Instructions
To cook 1 oz frozen broccoli with cream sauce, simply follow the instructions on the package. Most packages will recommend microwaving or steaming the broccoli until it is heated through. If you prefer to make your own cream sauce, you can do so by whisking together heavy cream, butter or olive oil, and your desired seasonings. Heat the sauce in a small pan and pour it over the cooked broccoli.
Storage Tips
Leftover 1 oz cooked broccoli with cream sauce can be stored in an airtight container in the refrigerator for up to 3 days. To reheat the leftovers, simply microwave the broccoli until it is heated through. Avoid reheating the cream sauce separately, as it may separate and become watery.
Health Benefits
Broccoli is a nutrient-dense vegetable that is low in calories but high in important vitamins and minerals. Consuming broccoli regularly may help to reduce the risk of certain cancers, improve digestion, and support immune function. Adding cream sauce to the broccoli can provide a small amount of additional fat and calories, but it can also make the dish more satisfying and flavorful.
Recipe Ideas
1. Roasted Broccoli with Cream Sauce: Preheat your oven to 425°F. Toss 1 oz chopped fresh or frozen broccoli with olive oil, salt, and pepper. Roast the broccoli for 15-20 minutes, until it is crispy and tender. Meanwhile, prepare the cream sauce by whisking together 1/4 cup heavy cream, 1/4 cup grated Parmesan cheese, 1 clove of garlic (minced), and a pinch of dried oregano. Drizzle the cream sauce over the roasted broccoli and serve. 2. Broccoli Alfredo: Cook 1 oz fresh or frozen broccoli in boiling water for 3-4 minutes, until it is tender. Drain the broccoli and set it aside. In a small pan, heat 1 tablespoon of butter or olive oil over medium heat. Whisk in 1 tablespoon of flour and cook for 1 minute, stirring constantly. Gradually whisk in 1 cup of milk and bring the mixture to a simmer. Cook for 2-3 minutes, until the sauce has thickened. Stir in 1/4 cup of grated Parmesan cheese until it has melted. Season the sauce with salt, pepper, and garlic powder to taste. Toss the cooked broccoli with the Alfredo sauce and serve.
Serving Suggestions
1 oz cooked broccoli with cream sauce is a versatile dish that can be served in many different ways. Here are a few ideas to get you started: - Serve the broccoli as a side dish with grilled chicken or fish. - Mix the broccoli with cooked pasta and additional cream sauce for a delicious pasta dish.
Broccoli vs Other Vegetables
While all vegetables are generally healthy choices, broccoli stands out as a particularly nutrient-dense option. Compared to other common vegetables like carrots, celery, and bell peppers, broccoli contains significantly more vitamin C, vitamin K, and potassium. Additionally, broccoli is high in antioxidants like sulforaphane, which has been shown to have anti-inflammatory and anti-cancer properties.
Frozen vs Fresh Vegetables
While fresh vegetables are often considered the healthiest option, frozen vegetables can be just as nutritious while also being more convenient and cost-effective. Frozen vegetables are typically picked at the peak of ripeness and then immediately frozen, which helps to preserve their nutrient content. Additionally, frozen vegetables can be stored for much longer than fresh vegetables, reducing food waste and saving money. However, frozen vegetables can sometimes have a softer or more mushy texture than fresh vegetables, and they may not be as flavorful.
Sodium Content
While broccoli itself is naturally low in sodium, the cream sauce used in this dish can add a small amount of sodium. If you are watching your sodium intake, you can make a lower-sodium version of this dish by using less salt in the cream sauce or using a low-sodium cream sauce.
Vegetarian Meal Ideas
1. Broccoli Quesadillas: Heat a large skillet over medium heat. Place a tortilla in the skillet and top it with 1 oz cooked broccoli, shredded cheese, and any additional toppings you like (such as sliced avocado or chopped tomatoes). Top with another tortilla and cook for 2-3 minutes on each side, until the cheese is melted and the tortillas are golden brown. 2. Broccoli and Mushroom Stir Fry: Heat a small amount of oil in a large skillet or wok over high heat. Add 1 oz sliced mushrooms and stir-fry for 2-3 minutes, until they are browned and tender. Add 1 oz cooked broccoli and stir-fry for an additional minute. Season the vegetables with soy sauce and sesame oil to taste.
"Eating broccoli and other vegetables may lower your risk of heart disease, cancer, and other chronic illnesses."
Frequently Asked Questions about 1 oz Cooked Broccoli with Cream Sauce (from Frozen)
1. How many calories are in 1 oz cooked broccoli with cream sauce?
There are 22 calories in 1 oz cooked broccoli with cream sauce (from frozen).
2. How is the cream sauce made?
The cream sauce is usually made with heavy cream, butter, and sometimes cheese or other seasonings. It is often heated and then poured over the cooked broccoli.
3. Can I use fresh broccoli instead of frozen broccoli?
Yes, you can use fresh broccoli instead of frozen. However, the calorie count may be slightly different depending on how it is cooked and what sauce is used.
4. Is 1 oz of broccoli with cream sauce a good serving size?
It depends on your individual dietary needs and goals. 1 oz may be a small serving size for some people, while it may be a reasonable amount for others. It is important to consider your overall intake of calories and nutrients throughout the day.
5. What are some ways to make this dish healthier?
To make this dish healthier, you could use low-fat or non-dairy cream alternatives, reduce the amount of butter used in the sauce, and/or add additional veggies such as peppers or mushrooms. You could also consider seasoning with herbs or spices instead of salt.