Directions:
- Preheat oven to 350°.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute.
- Spread broccoli mixture into a 9-inch pie plate coated with cooking spray.
- Combine milk, cheese, parsley, mustard, salt, pepper, nutmeg, eggs whites and eggs in a large bowl. Pour mixture over broccoli mixture; sprinkle with Parmesan.
- Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes before slicing.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.99 Kcal (469 kJ) | ||
| Calories from fat | 41.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.63g | 7% | |
|---|---|---|---|
| Cholesterol | 55.75mg | 19% | |
| Sodium | 352.81mg | 15% | |
| Potassium | 319.15mg | 7% | |
| Total Carbs | 7.57g | 3% | |
| Sugars | 3.69g | 15% | |
| Dietary Fiber | 1.96g | 8% | |
| Protein | 10.56g | 21% | |
| Vitamin C | 52.6mg | 88% | |
| Iron | 0.9mg | 5% | |
| Calcium | 222.3mg | 22% | |
| Amount Per 100 g | |||
| Calories | 74.59 Kcal (312 kJ) | ||
| Calories from fat | 27.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.08g | 7% | |
|---|---|---|---|
| Cholesterol | 37.13mg | 19% | |
| Sodium | 234.99mg | 15% | |
| Potassium | 212.57mg | 7% | |
| Total Carbs | 5.04g | 3% | |
| Sugars | 2.46g | 15% | |
| Dietary Fiber | 1.3g | 8% | |
| Protein | 7.04g | 21% | |
| Vitamin C | 35.1mg | 88% | |
| Iron | 0.6mg | 5% | |
| Calcium | 148.1mg | 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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