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