By Mayo Sanatorium Workers

Dietitian’s tip:

On myth of broccoli florets cook dinner sooner than the stalks, nick the stalks in half of lengthwise so they cook dinner extra fleet.

To include this plant based mostly fully, exhaust an egg substitute, vegan milk and vegan cheese.

Various of servings

Serves 6

  1. Healthy carb

Ingredients

  1. 4 cups chopped new broccoli
  2. 1/2 cup finely chopped onion
  3. 2 tablespoons water
  4. 1 1/2 cups egg substitute
  5. 1 cup fat-free milk
  6. 1 cup shredded cheddar cheese
  7. 1/2 teaspoon ground unlit pepper

Instructions

Warmth the oven to 350 F. Evenly coat a 9-whisk sq. baking dish with cooking spray.

In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high warmth till the vegetables are refined, about 5 to eight minutes. Take adding water to forestall the vegetables from drying out, however exhaust as minute water as imaginable. Drain and space apart when the broccoli is performed.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Toddle to mix effectively.

Switch the mixture into the keen baking dish. Intention the baking dish into a mountainous pan crammed with about 1 whisk of water. Bake uncovered till a knife inserted in the heart comes out dapper, about 45 minutes. Hang away from the oven and high with the closing 1/4 cup shredded cheese. Let stand about 10 minutes forward of serving.

Dietary analysis per serving

Serving size: One 3-whisk sq.

  • Total carbohydrate 9 g
  • Dietary fiber 2 g
  • Sodium 269 mg
  • Saturated fat 4 g
  • Total fat 7 g
  • Trans fat 0 g
  • Ldl cholesterol 21 mg
  • Protein 14 g
  • Monounsaturated fat 2 g
  • Calories 155
  • Added sugars 0 g
  • Total sugars 4 g

Diabetes Meal Belief Decisions

  • Meat and meat substitutes 2
  • Nonstarchy vegetables 2

July 27, 2022