• Serves
    6
  • 155
    Calories

Dietician's Tip: Because broccoli florets cook faster than the stalks, cut the stalks in half lengthwise so they cook more quickly.

Ingredients

  • 4 cups chopped fresh broccoli
  • 1/2 cup finely chopped onion
  • 2 tablespoons water
  • 1 1/2 cups egg substitute
  • 1 cup fat-free milk
  • 1 cup shredded cheddar cheese
  • 1/2 teaspoon ground black pepper

Directions

Heat the oven to 350 F. Lightly coat a 9-inch square 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

Serving size: One 3-inch square

  • Calories 155
  • Cholesterol 21 mg
  • Monounsaturated fat 2 g
  • Saturated fat 4 g
  • Sodium 269 mg
  • Total carbohydrate 9 g
  • Dietary fiber 2 g
  • Protein 14 g
  • Serving size One 3-inch square
  • Total fat 7 g
  • Dairy foods (low-fat or fat-free) 1
  • Meats, poultry and fish 1
  • Vegetables 1
  • Fats 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 2
Last Updated: 08-29-2019
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