Susan G Komen  
I've Been Diagnosed With Breast Cancer Someone I Know Was Diagnosed Share Your Story Join Us And Stay Informed Donate To End Breast Cancer
Home > Broccoli cheddar bake
  

Broccoli cheddar bake

Recipe Information

Servings 6
Preparation Time 5 Minutes
Cook Time 55 Minutes
Total Time 1 Hour
Difficulty Easy
Main Ingredient Broccoli; Cheddar Cheese; Egg Substitute
Category Dairy; Eggs; Vegetables
Meal Breakfast; Brunch
Type Main Dish; Side Dish
Cuisine American
Cook Method Baking; Saut�ing
Diet Low Calorie; Low Fat; Low Cholesterol; Low Carb; High Protein; Vegetarian; Gluten Free

Ingredients

  • 4 cups fresh broccoli, chopped

  • 1/2 cup onion, finely chopped

  • 5 tablespoons water 

  • 1 1/2 cups egg substitute 

  • 1 cup fat-free milk 

  • 1 cup cheddar cheese, shredded

  • 1/2 teaspoon black pepper, ground

  • Cooking spray 

 

Directions

  • Preheat the oven to 350�F. Lightly apply the cooking spray to a baking dish.

  • Add the broccoli, onion, and water to a nonstick skillet. Over medium-high heat, saut� the vegetables for 5 minutes or until softened. Add additional water to the skillet if the vegetables begin to dry out, using as little as possible. When the broccoli is cooked through, drain and set aside.

  • Mix the egg substitute, milk and 3/4 cup of cheese in a bowl. Add in the saut�ed vegetables and black pepper, mixing well.

  • Add the egg and vegetable mixture to the prepared baking dish. Place the baking dish into a larger pan, and fill the pan with approximately 1 inch of water. Bake uncovered for 45 minutes or until a fork inserted in the center of the egg mixture comes out clean. After removing from the oven, cover the baked dish with the remaining 1/4 cup of shredded cheese. Before serving, let cool for about 10 minutes.

 

Nutrition (per serving)

  • Calories: 168 cal

  • Total fat: 9g

  • Saturated fat: 4g

  • Polyunsaturated fat: 3g

  • Monounsaturated fat: 2g

  • Cholesterol: 21mg

  • Sodium: 266mg

  • Potassium: 472mg

  • Carbohydrates: 8g

  • Fiber: 2g

  • Protein: 15g