Broccoli high in Vitamin C, low in calories
By Catherine Edman Daily Herald Staff Writer

Nutrition: Fat-free, saturated fat-free, low-sodium, cholesterol-free low-calories, high in Vitamin C, excellent source of beta-carotene and calcium, rich in folate, fiber, antioxidants, phytochemicals, calcium and potassium.

If you have any questions about the program, or drop-off requirements, call our Plant A Row hotline at (847) 806-4277, Northern Illinois Food Bank at (630) 443-6910, or e-mail us at Plantarow@dailyherald.com.

The program collecting surplus vegetables for area food pantries and soup kitchens runs through Sept. 30.

BROCCOLI SPAGHETTI CHICKEN BAKE
1 large head of broccoli and stem
8 ounces thin spaghetti, or vermicelli
2 tablespoons margarine
2 tablespoons all-purpose flour
2 teaspoons salt
1 teaspoon ground black pepper
2 teaspoons prepared mustard
2 cups milk
2 ounces (½ cup) shredded Cheddar cheese
1 cup diced, cooked chicken (optional)
Preheat oven to 350 degrees.

Fill a large saucepan with water and bring to boiling over high heat. Rinse the broccoli in cold water. Cut the stem off close to the head, remove the bottom inch and peel the stem back to the tender central core. Slice the core into ½-inch thick pieces and turn into the boil-ing water. Split the large florets into pieces an inch or so across. Add to the pot, reduce the heat to medium, and cook for 4 minutes. Lift the broccoli out of the water and place in a colander to drain: reserve the boiling water.

Bring the water back to boiling, add the spaghetti, and cook until tender. Drain. In a small pan over medium heat melt the margarine and stir in the flour, salt and mustard. Gradually add milk, stirring constantly until the mixture thickens. Stir in the cheese and continue stirring until melted. Combine the sauce with the broccoli and the spaghetti, and chicken if you are using it, in a 13-by-9-inch baking dish. Bake 30 minutes in a preheated oven.

Serves four to six.

Nutrition values per serving: 252 calories, 11 g fat, 22 g carbohydrates, 4 g fiber, 17 g protein, 38 mg cholesterol, 994 mg sodium.

Northern Illinois Food Bank, Plant a Row for the Hungry