Meat Sauce Low Carb Broccoli Parmesan Cups Recipe By Tasty

LOW CARB BROCCOLI WITH CHEESE SAUCE RECIPE - (4.6/5)

Steps:

• In pot in boiling water, cook broccoli florets about 10 minutes, or until tender (you may also steam your broccoli). Drain and place broccoli in 8-inch (20 cm) square, deep casserole dish. Prepare Cheese Sauce. Double the recipe. Pour over the broccoli and gently toss to distribute the sauce evenly. Sprinkle with Monterey Jack, OR Cheddar cheese. Place in 350°F (180°C) oven 10 minutes, or just until cheese has melted. Sprinkle with Parmesan cheese, if using. Serve. Helpful Hint: I really like the broccoli with Monterey Jack cheese in the sauce. I typically use milk in this recipe to cut calories a bit. Yield: 8 servings Cream/Low-carb milk 357.6/304.7 calories 12.7/12.9 g protein 32.4/26.4 g fat 4.4/4.1 g net carbs Low Carb Cheese Sauce: 4 oz cream cheese (125 g) 3 tbsp butter (45 mL) 1/3 cup low-carb milk, OR (75 mL) whipping cream 1 tbsp water (15 mL) 1/4 tsp salt, OR to taste (1 mL) 1/8 tsp white pepper (0.5 mL) 2/3 cup shredded Monterey, OR Cheddar cheese (150 mL) In nonstick pan or pot, combine cream cheese, butter, low-carb milk, OR whipping cream, water, salt and white pepper. Whisk occasionally. Stir in Cheddar cheese until it melts and sauce is smooth. Add extra water if necessary 1 tablespoon (15 mL) at a time. Yield: 1 cup (250 mL) 2 tbsp (30 mL) per serving 125.2 calories 4.0 g protein 11.9 g fat 0.7 g net carbs

HERB RICOTTA BROCCOLI PARMESAN CUPS RECIPE BY TASTY

Steps:

• Preheat oven to 375˚F (190˚C).
• In a food processor add the broccoli, 1 cup of Parmesan, 1 clove of garlic, the egg, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.
• Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.
• Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.
• Cool the broccoli cups. Once cooled, remove from the muffin tin.
• In a bowl add the ricotta, salt, 3 tablespoons basil, and parsley and stir to combine.
• Fill the broccoli Parmesan cups with the ricotta mixture. Top with slices of tomatoes and basil.
• Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.
• Enjoy!