Broccoli with Onion-Jack Sauce

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  • 2 tablespoons butter or margarine
  • 1 large onion, coarsely chopped (2 cups)
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups milk
  • 1 cup shredded Monterey jack cheese (4 ounces)
  • Salt and ground pepper, to taste
  • 3 pounds fresh broccoli, cut up


  1. Melt butter in medium saucepan over medium heat. Add onion and cook until tender, about 8 minutes.
  2. Stir in flour. Add milk; cook and stir for several minutes until sauce thickens and comes to a boil.
  3. Stir in cheese until it melts; season with salt and pepper.
  4. Meanwhile, cook broccoli until tender-crisp. Drain well.
  5. Place broccoli in shallow serving dish and top with Onion-Jack Sauce.

Yield: 8 servings

Calories: 158 (23% from protein, 32% from carbohydrate, 45% from fat) Protein: 9.9 grams Total fat: 8.4 grams Saturated fat: 5 grams Cholesterol: 23 mg Sodium: 168 mg Carbohydrate: 13.7 grams Dietary fiber: 4.8 grams

Exchanges: 2 vegetable, 1/2 meat, 11/2 fat, 1/4 milk

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