10 oz Broccoli, chopped, plain, frozen
1 cooking spray
1 cup liquid egg substitute
1/3 cup white all purpose flour
1/4 tsp black pepper
1 1/2 cup low fat cottage cheese , drained
1 cup low fat cheddar cheese, shredded
2 oz Cheese, feta, crumbled , crumbled
Preheat the oven to 350 degrees F. Cook broccoli in boiling water for 3 minutes in a large saucepan. Drain well and set aside.
Lightly coat a 9-inch pie plate with cooking spray and set aside.
Combine the egg product, flour, and pepper in a large bowl, then stir in the cottage cheese, broccoli, 3/4 cup of the cheddar cheese, and the feta cheese. Spoon the mixture into the prepared pie plate.
Bake, uncovered, for 40 to 50 minutes or until a knife inserted near the center comes out clean.
Remove to a wire rack, and sprinkle with the remaining cheddar cheese. Cool 5 to 10 minutes before serving.
- Makes 8 servings
- Amount Per Serving
- Calories 118.2
- Total Carbs 8.6g
- Dietary Fiber 1.1g
- Sugars 2.7g
- Total Fat 3.2g
- Saturated Fat 1.6g
- Unsaturated Fat 1.6g
- Potassium 69.3mg
- Protein 13.5g
- Sodium 340.5mg
- Dietary Exchanges
- 1/2 Fat
- 1/2 Meat
- 1/2 Vegetable
- 1 1/4 Very Lean Meat