Category Archives: Veggie Dishes

Easy Sesame Broccoli

8 Servings Prep/Total Time: 20 Min.


1 cup water

1 pound fresh broccoli spears

1 tablespoon sesame seeds

4 teaspoons olive oil, divided

1 tablespoon sugar

1 tablespoon lemon juice

1 tablespoon soy sauce


In a large saucepan, bring water to a boil. Add broccoli. Reduce heat; cover and simmer for 5-7 minutes or until crisp-tender.

Meanwhile, in a small skillet, saute sesame seeds in 1 teaspoon oil until lightly browned. Remove from the heat. Stir in the sugar, lemon juice, soy sauce and remaining oil. Drain broccoli; toss with sesame seed mixture. Yield: 8 servings.


Nutritional Analysis:One 1/2-cup serving (prepared with reduced-sodium soy sauce) equals 49 calories, 3 g fat (trace saturated fat), 0 cholesterol, 97 mg sodium, 5 g carbohydrate, 2 g fiber, 2 g protein.Diabetic Exchanges: 1 vegetable, 1/2 fat.

Easy Cauliflower & Broccoli au Gratin

10 Servings Prep: 20 Min. Total Time: 20 Min.


5 cups large broccoli florets

4 cups large cauliflower florets

1/2 cup water

4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, cubed

1/4 cup milk

1/2 cup BREAKSTONE’S or KNUDSEN Sour Cream

1-1/2 cups KRAFT Shredded Sharp Cheddar Cheese

10 RITZ Crackers, crushed (about 1/3 cup)(optional)

3 Tbsp. KRAFT Grated Parmesan Cheese


COMBINE vegetables in 2-qt. microwaveable casserole. Add water; cover with lid. Microwave on HIGH 8 to 10 min. or until vegetables are tender; drain.

MICROWAVE cream cheese and milk in 2-cup microwaveable measuring cup or medium bowl 1 min. or until cream cheese is melted and mixture is well blended when stirred. Stir in sour cream; pour over vegetables. Sprinkle with Cheddar; microwave 2 min. or until melted.

MIX cracker crumbs(optional) and Parmesan; sprinkle over vegetables.

kraft kitchens tips


Trim 40 calories and 4g of fat, including 3g of saturated fat, per serving by preparing with PHILADELPHIA Neufchatel Cheese, BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream, KRAFT 2% Milk Shredded Cheddar Cheese and RITZ Reduced Fat Crackers.


For best results, cut the cauliflower and broccoli into similarly sized pieces before microwaving.