Mayo Clinic Health Library

Recipe: Broccoli cheddar bake

Updated: 08-17-2013

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.

Ingredients

Serves: 6

  • 4 cups chopped fresh broccoli
  • 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

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: 173
  • Total carbohydrate: 8 g
  • Cholesterol: 21 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 2 g
  • Protein: 15 g
  • Saturated fat: 4 g
  • Sodium: 266 mg
  • Sugars: 0 g
  • Total fat: 9 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings