By Mayo Clinic Staff

Dietitian's tip:

Because broccoli florets cook faster than the stalks, cut the stalks in half lengthwise so they cook more quickly.

To make this plant based, use an egg substitute, vegan milk and vegan cheese.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. Weight management
  3. Plant-based
  4. Meatless
  5. Healthy-carb
  6. Gluten-free

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

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

  • Total carbohydrate 9 g
  • Dietary fiber 2 g
  • Sodium 269 mg
  • Saturated fat 4 g
  • Total fat 7 g
  • Trans fat 0 g
  • Cholesterol 21 mg
  • Protein 14 g
  • Monounsaturated fat 2 g
  • Calories 155
  • Added sugars 0 g
  • Total sugars 4 g
July 27, 2022