Broccoli Cheddar Bake
We’ve lightened up this classic combination of broccoli and Cheddar by replacing the milk or cream with broth and using reduced fat Cheddar.
BROCCOLI CHEDDAR BAKE
Ingredients
- 1 x head (approx. 4 cups) chopped fresh broccoli
- 1 (approx.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
Instructions
- Preheat the oven to 350 degrees. Lightly coat a baking dish with cooking spray.
- In a non-stick skillet, combine the broccoli, onion, and water. Sauté 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 centre 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.
Notes
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.
NUTRITIONAL VALUES PER SERVING:
Calories: 173 |Carbohydrates: 8g | Fat: 9g | Protein: 15g | Fibre: 2g
