4 cups broccoli florets
¼ cup low-fat, low-sodium vegetable broth
Butter-flavored cooking spray
½ pound low-fat cheddar cheese, grated
2 large garlic cloves, minced
¼ cup ground soy nuts
¼ teaspoon crushed red pepper flakes
Directions:
Preheat the oven to 400 degree F. In a pot fitted with a steamer basket, steam broccoli over ¾ cup water, covered, for 15 minutes until soft. Coat a large skillet with cooking spray and sauté the garlic and red pepper flakes over medium heat for 1 minute until just fragrant. Remove them from heat and stir in the broccoli, broth and ¼ cup grated cheese.
Coat a 2-quart casserole dish with cooking spray and pour in the broccoli-cheese mixture. Top with remaining cheese and sprinkle with ground soy nuts. Then spray top with cooking spray. Bake for about 12 minutes until cheese is melted and topping is golden.
Nutritional Information:
Serving size: ¼ of dish
Calories: 295
Fat: 20.9g
Protein: 19.3g
Carbohydrates: 9.6g
Fiber: 3.7g
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