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Broccoli Cheddar Casserole

By: Tova from Diabetic Survival Kit
Broccoli Cheddar Casserole
This image courtesy of diabeticsurvivalkit.com

Whip up one of the most versatile casserole dishes around and make this Broccoli Cheddar Casserole recipe today. With only 7 ingredients total, this is one of the easiest dishes to make to complete your diabetic meal plans. Plus, it works well as a savory side dish or as an irresistible vegetarian dinner option. Since this cooking idea uses smart ingredients like skim milk and egg substitute, you can safely add it to your list of go-to healthy casserole recipes.

Notes


The nutrition facts correspond to regular cheddar and egg substitute. Using low-fat cheddar and/or real eggs alter the nutritional information a bit.



Watch this cooking video to see exactly how Tova makes this healthy casserole dish:



Serves6

Cooking MethodCasserole

Ingredients

  • 4 cups broccoli, chopped
  • 1/2 cup onion, finely chopped
  • 1 cup skim milk
  • 1 1/2 cup egg substitute, or 6 eggs
  • 1 cup cheddar cheese, shredded
  • 2 tablespoons water
  • 1/2 teaspoon ground pepper (if desired)
  • Casserole Dish
  • Bigger Casserole Dish
  • Cooking Spray
  • Oven
  • Skillet + Spatula

Instructions

  1. Preheat oven to 350 degrees F.

  2. Heat skillet to medium, and add broccoli, onion, and water. Cook 5 to 8 minutes, or until broccoli is bright green and only a little bit firm.

  3. Meanwhile, combine milk, eggs, 3/4 of the cheese, and pepper in large bowl. Set aside.

  4. When broccoli mixture is finished cooking, add it to the egg mixture and stir briefly.

  5. Fill the bottom of the bigger casserole dish with about 1 inch of water.

  6. Place the egg/broccoli mixture into the smaller casserole dish, which has been coated with cooking spray.

  7. Put the smaller dish into the bigger dish.

  8. Bake at 350 degrees F for 45 minutes, uncovered.

  9. Remove from oven, remove small casserole dish from big one, and sprinkle top with remaining cheese. Allow to cool for 10 minutes before serving.

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