Broccoli And Cottage Cheese Casserole

• 份量: 6
• 准备时间: 15
• 总时间: 60

配料

Nonstick cooking spray

2 cups water

3 cups fresh broccoli florets

16 ounces cottage cheese, 1 percent fat, no added salt

3⁄4 cup reduced-fat shredded cheddar cheese

1 cup diced yellow onion

3 egg whites, plus one whole egg, beaten

3 tablespoons grated Parmesan cheese

步骤

Preheat the oven to 375 degrees F.

Coat a 9-inch pie pan or a 7×9-inch casserole dish with cooking spray.

In a 1-1⁄2-quart saucepan, bring the water to boil.

Boil the broccoli for about 4 minutes, until al dente or still crunchy in the middle.

Pour the broccoli into a colander and drain well.

In a medium-sized mixing bowl, combine the cottage cheese, cheddar cheese, onion, egg and Parmesan cheese.

Stir the broccoli into the cheese mixture.

Pour the mixture into the pie pan or baking dish and bake for 35 to 45 minutes, until the center of the casserole is set.

Allow the casserole to cool for about 10 minutes before serving.

备注

Serving size: 3/4 cup Calories: 149 Fat: 5.4 grams Carbohydrates: 8 grams Sodium: 230 milligrams Protein: 18 grams