Directions:
- Melt 4 tbsp butter and stir in flour, salt and red pepper.
- Cook 1 minute, stirring constantly.
- Slowly stir in milk and cook until it boils and thickens, stirring frequently.
- Stir in cheese until melted, then stir in broccoli and remove from heat.
- Lightly beat egg yolks and stir in 1/2 cup cheese sauce.
- Pour into remainer of sauce, stirring rapidly. Add 1/2 the spices to the mix and 1/4 C Parmesan Cheese.
- Preheat oven to 325.
- Melt the 1 Tbsp Butter in the microwave and stir in bread crumbs, rest of spices and rest of parmesan cheese.
- Beat egg whites until stiff.
- Fold in a third of the egg whites into cheese, then fold in the rest of whites.
- Put into pan and sprinkle crumbs on top.
- Bake 40 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.97 Kcal (900 kJ) | ||
| Calories from fat | 127.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.21g | 22% | |
|---|---|---|---|
| Cholesterol | 106.73mg | 36% | |
| Sodium | 428.33mg | 18% | |
| Potassium | 131.44mg | 3% | |
| Total Carbs | 10.71g | 4% | |
| Sugars | 2.55g | 10% | |
| Dietary Fiber | 0.78g | 3% | |
| Protein | 10.78g | 22% | |
| Vitamin C | 2.7mg | 5% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.2mg | 7% | |
| Calcium | 247.6mg | 25% | |
| Amount Per 100 g | |||
| Calories | 179.64 Kcal (752 kJ) | ||
| Calories from fat | 106.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.87g | 22% | |
|---|---|---|---|
| Cholesterol | 89.19mg | 36% | |
| Sodium | 357.95mg | 18% | |
| Potassium | 109.84mg | 3% | |
| Total Carbs | 8.95g | 4% | |
| Sugars | 2.13g | 10% | |
| Dietary Fiber | 0.65g | 3% | |
| Protein | 9.01g | 22% | |
| Vitamin C | 2.3mg | 5% | |
| Iron | 1mg | 7% | |
| Calcium | 206.9mg | 25% | |
* 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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