Broccoli cheddar bake
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.
SERVES 6
Ingredients
4 cups chopped fresh broccoli
1/2 cup finely chopped onion
2 tablespoons water
1 1/2 cup egg substitute
1 cup fat-free milk
1 cup shredded cheddar cheese
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)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
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Dairy foods (low-fat or fat-free) 1
http://www.mayoclinic.com/health/hea...ecipes/NU00474
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