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| Low calorie blenty of broccoli | |||||
| Ingredients: | |||||
| 4 Cups | Chopped Broccoli | ||||
| 1/2 Cup | Chopped Onion | ||||
| 2 TBSP | Water | ||||
| 1 1/2 Cups | Egg Substitute | ||||
| 1 Cup | Fat Free Milk | ||||
| 1 Cup | Shredded Cheddar Cheese | ||||
| 1/2 tsp | Black Pepper | ||||
| Directions: | |||||
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Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done. In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well. Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese. Let stand about 10 minutes before serving. Nutritional Analysis (per serving) Calories 168 Cholesterol 21 mg Protein 15 g Sodium 266 mg Carbohydrate 8 g Fiber 2 g Total fat 9 g Potassium 472 mg Saturated fat 4 g Calcium 237 mg Monounsaturated fat 2 g |
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