Directions:
- Preheat oven to 350°F Spray 9-inch pie pan with cooking spray.
- Heat oil in large non-stick skillet over medium-high heat. Add onion and garlic, and cook, stirring often, 1 1/2 minutes. Add broccoli and cook, stirring often, 1 minute. Spread mixture into pie pan.
- Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in a large bowl. Pour over broccoli mixture; sprinkle with Parmesan cheese.
- Bake 40 minutes, or until top is golden and knife inserted in center comes out clean. Let stand 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 102.44 Kcal (429 kJ) | ||
| Calories from fat | 33.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.68g | 6% | |
|---|---|---|---|
| Cholesterol | 53.68mg | 18% | |
| Sodium | 285.24mg | 12% | |
| Potassium | 311.66mg | 7% | |
| Total Carbs | 7.5g | 3% | |
| Sugars | 3.66g | 15% | |
| Dietary Fiber | 1.92g | 8% | |
| Protein | 10.46g | 21% | |
| Vitamin C | 51.3mg | 85% | |
| Iron | 0.9mg | 5% | |
| Calcium | 222.7mg | 22% | |
| Amount Per 100 g | |||
| Calories | 68.96 Kcal (289 kJ) | ||
| Calories from fat | 22.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.48g | 6% | |
|---|---|---|---|
| Cholesterol | 36.14mg | 18% | |
| Sodium | 192.02mg | 12% | |
| Potassium | 209.81mg | 7% | |
| Total Carbs | 5.05g | 3% | |
| Sugars | 2.47g | 15% | |
| Dietary Fiber | 1.29g | 8% | |
| Protein | 7.04g | 21% | |
| Vitamin C | 34.5mg | 85% | |
| Iron | 0.6mg | 5% | |
| Calcium | 149.9mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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