Broccoli With Mustard-Dill Sauce
A vibrant broccoli dish topped with a tangy mustard-dill sauce, perfect for a nutritious side or light main, appealing to vegetable lovers and those craving bold flavors.
Ingredients
Instructions
- Bring fresh broccoli spears and salted water to a boil; cover and cook until just tender, about 6 minutes.
- Melt diet margarine in a saucepan; add flour and cook about 1 minute, stirring constantly.
- Add salt, dill weed, prepared mustard, and skim milk to the saucepan.
- Stir until smooth; bring to a simmer and cook for 2 minutes while stirring constantly.
Tips & Substitutions
For a vibrant green color, consider blanching the broccoli in boiling water for a minute before adding it to the sauce. If you want to add some protein, chickpeas or shredded chicken can be excellent additions. You can substitute the diet margarine with olive oil for a healthier fat option. If you prefer a spicier mustard flavor, try using Dijon mustard instead of prepared mustard.
Serving Suggestions
This broccoli with mustard-dill sauce pairs beautifully with grilled chicken or fish for a complete meal. Serve it alongside a side of quinoa or a fresh garden salad for added texture. For a vegetarian option, consider serving it with Lazy Wife Biscuits to soak up the flavorful sauce. Garnish with extra dill or a sprinkle of paprika for visual appeal.
Storage & Reheating
Store any leftover broccoli with mustard-dill sauce in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over low heat, stirring occasionally to maintain the sauce's creaminess. Avoid microwaving as it may cause the broccoli to become soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli With Mustard-Dill Sauce contains roughly 33 calories, with 1g protein, 5g carbohydrates, and 1g fat. It is an excellent source of vitamin C (30% of the Daily Value), and a good source of vitamin A and iron. Note that it is relatively high in sodium, at 1781mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli; however, be sure to thaw and drain it first to avoid excess water in your dish. The cooking time may need to be adjusted, so aim for 4-5 minutes of boiling until heated through.
Is there a way to make this recipe dairy-free?
Absolutely! You can replace the skim milk with any plant-based milk, such as almond or oat milk. Additionally, use a dairy-free margarine or olive oil to ensure the dish remains dairy-free while still being creamy.
How can I make this sauce spicier?
To add some heat, consider incorporating a pinch of cayenne pepper or a dash of hot sauce into the mustard-dill sauce. This will elevate the flavor profile and give an exciting kick to the overall dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).