Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 20 oz pk frozen broccoli spears
- 2 tbsp butter or margarine
- 1 tbsp flour
- 1/2 cup milk
- 1 tbsp grated lemon peel
- 1 tbsp lemon juice
- 1/4 tbsp salt
- 1/4 tbsp ground ginger
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Directions
Cook broccoli in a shallow, heat-resistant, non- metallic, 1 ½-quart baking dish. Drain and set aside. In a small, heat-resistant, non-metallic bowl melt butter or margarine in microwave oven 30 seconds. Blend in flour with a fork until smooth. Gradually stir in milk. Heat, uncovered, in microwave oven 1 minute or until thickened and smooth. Gradually stir in lemon peel and juice so that the mixture does not curdle. Stir in salt and ginger until well blended. Spoon sauce over drained broccoli spears. Heat, uncovered, in microwave oven 1 to 2 minutes or until heated through.