Skinny Broccoli With Mustard Sauce Recipe ๐ฅฆ
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 4
Description:
Indulge in the delightful flavors of mustard sauce paired with tender broccoli, all while keeping the calorie count low by using skim milk. This recipe is perfect for a light lunch or a satisfying snack. It’s also versatile enough to use the mustard sauce with other veggies if desired, though it truly shines with broccoli. With its Canadian-inspired flavors and low protein, low cholesterol profile, this dish is a healthy choice for any weeknight meal. Plus, it’s oven-baked for easy preparation and cleanup, requiring less than 4 hours from start to finish!
Ingredients:
- 1 broccoli floret
- 1 carrot
- 1 celery rib
- 1 cup water
- 2 tablespoons lemon juice
- 3 tablespoons margarine
- 2 tablespoons flour
- 1 cup skim milk
- 2 tablespoons Dijon mustard
- 3 tablespoons lemon juice
- 1/2 teaspoon salt
Instructions:
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Preheat Oven: Start by preheating your oven to 350ยฐF (175ยฐC).
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Prepare Veggies: In a baking dish, combine the broccoli floret, carrot (sliced diagonally), celery rib (sliced diagonally), water, and lemon juice.
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Bake Veggies: Cover the baking dish with foil and place it in the preheated oven. Bake for approximately 1 hour, or until the vegetables reach your desired level of tenderness. If you prefer your veggies to be crisp, reduce the baking time accordingly.
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Prepare Mustard Sauce:
- Melt the margarine in a small saucepan over medium heat.
- Once melted, stir in the flour and cook for about 1 minute, ensuring it doesn’t burn.
- Gradually pour in the skim milk, whisking constantly to prevent lumps from forming.
- Continue cooking and stirring until the sauce thickens to your desired consistency.
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Add Flavor: Once the sauce has thickened, stir in the Dijon mustard, lemon juice, and salt. Adjust the seasoning according to your taste preferences.
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Serve: Arrange the baked broccoli, carrots, and celery on a serving platter. Drizzle the mustard sauce generously over the veggies, ensuring each piece is coated evenly.
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Enjoy: Serve your Skinny Broccoli With Mustard Sauce immediately and savor the delightful combination of flavors and textures. This dish is best enjoyed hot, straight from the oven.
Nutrition Facts (Per Serving):
- Calories: 98.3
- Fat: 3.6g
- Saturated Fat: 0.8g
- Cholesterol: 1.2mg
- Sodium: 148.9mg
- Carbohydrates: 12.8g
- Fiber: 0.7g
- Sugar: 1.1g
- Protein: 6.3g
Recipe Notes:
- Feel free to customize this recipe by adding your favorite herbs or spices to the mustard sauce for extra flavor.
- For a creamy texture, you can blend the mustard sauce using a blender or immersion blender before serving.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or oven before serving.
- Experiment with different vegetables to create your own variations of this dish. Asparagus, cauliflower, or Brussels sprouts would all pair well with the mustard sauce.
