Heart Healthy Recipes - Broccoli Cheddar Bake
Broccoli Cheddar Bake
By Mayo Clinic Staff | Serves 6
Dietitian's tip: Well-cooked broccoli should look bright green and crisp but be tender when pierced with a fork. Because the florets cook faster than the stalks, cut the stalks in half lengthwise to increase their surface area. This ensures more even cooking.
4 cups chopped fresh broccoli
½ cup finely chopped onion
2 tablespoons water
1 ½ cups eggs substitute
1 cup fat-free milk
1 cup shredded cheddar cheese
½ teaspoon ground black pepper
- Preheat 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 ¾ 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 is inserted in the center and comes out clean, about 45 minutes. Remove from the oven and top with the remaining ¼ cup shredded cheese. Let stand about 10 minutes before 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
Cheddar cheese makes this not the lowest fat choice. Maybe try using a lower fat cheese.
Diabetes Exchanges: 1/6th recipe = ½ carbohydrate serving