By Mayo Clinic Staff

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.

Number of servings

Serves 6

Ingredients

  1. 4 cups chopped fresh broccoli
  2. 1/2 cup finely chopped onion
  3. 2 tablespoons water
  4. 1 1/2 cups egg substitute
  5. 1 cup fat-free milk
  6. 1 cup shredded cheddar cheese
  7. 1/2 teaspoon ground black pepper

Directions

Preheat the 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 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

  • Total carbohydrate 8 g
  • Dietary fiber 2 g
  • Sodium 266 mg
  • Saturated fat 4 g
  • Total fat 9 g
  • Trans fat 0 g
  • Cholesterol 21 mg
  • Protein 15 g
  • Monounsaturated fat 2 g
  • Calories 173
  • Sugars 0 g
Aug. 17, 2013