Broccoli cheddar bake

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 155
Total carbohydrate: 9 g
Cholesterol: 21 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 14 g
Saturated fat: 4 g
Serving size: One 3-inch square
Sodium: 269 mg
Total fat: 7 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Aug 29, 2019


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