Sesame Broccoli

Ingredients

• 1 package (10 ounces) frozen broccoli spears
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 tablespoon sugar
• 2 teaspoons vinegar
• 2 teaspoons sesame seeds toasted

Directions:

Cook broccoli according to package directions. Meanwhile, in a small saucepan, combine oil, soy sauce, sugar and vinegar; heat on medium until sugar is dissolved and mixture is hot. Drain broccoli; place in a serving bowl. Drizzle with soy sauce mixture and sprinkle with sesame seeds. Yield: 4 servings.

Diabetic Exchanges: One serving (prepared with light soy sauce) equals 2 vegetable, 1/2 fat; also, 81 calories, 143 mg sodium, trace cholesterol, 9 gm carbohydrate, 2 gm protein, 3 gm fat.

Chicken & Broccoli Cheese Bake

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Ingredients

• 1 pound boneless, skinless chicken breasts
• salt and pepper to taste
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1 1/4 cups milk
• 1 1/2 cups cheddar cheese
• 2 cups frozen broccoli
• 1/2 tsp thyme

Directions

1. Season chicken with salt and pepper. Place in small casserole dish (8×8 or 9×9).

2. In a small saucepan, melt 2 T. butter or margarine over medium heat. Stir in flour and cook for 2 minutes. Whisk in milk, bring to a boil and cook until thickened to gravy consistency. Remove from heat. Stir in cheese until melted. Add the broccoli. Season with salt, pepper and thyme. Pour over chicken.

3. Bake at 350 degrees for 30 minutes.