• 1 1/2 cups water
• 3 cups finely chopped fresh broccoli
• 2 teaspoons canola oil
• 1 cup chopped onion
• 1 tablespoon chopped garlic
• 1 tablespoon flour
• 3 cups fat free (skim) milk
• 1/2 teaspoon celery seeds
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/8 teaspoon cayenne pepper
• 3/4 cup Parmesan cheese

Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.

In a large skillet, heat the oil and sauté the onion and garlic until translucent, about 5 minutes. Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes. Add the milk, broccoli and spices and stir well.

Cook until hot, but do not allow the milk to boil. Top each serving with 1 teaspoon Parmesan cheese.

Yield: 1 cup per serving

Recipe created for 3-Every-Day™ of Dairy by Hebni Nutrition Consultants,
creators of the Soul Food Pyramid