1 10-ounce package frozen broccoli, thawed and drained
½ cup egg substitute
Butter-flavored cooking spray
¼ cup grated Parmesan cheese
1 cup onion, finely chopped
6 tablespoons egg white substitute
2 garlic cloves, minced
¼ teaspoon cream of tartar
½ teaspoon hot sauce
Salt and pepper to taste
1 cup skim milk evaporated
Directions:
Preheat the oven to 400 degrees F. Place the broccoli in a double layer of paper towels and squeeze dry. In a medium skillet, heat the cooking spray, onions and garlic, and cook until the onion is soft, about 5 minutes. Lower the heat and add the hot sauce and milk. Simmer for 4 minutes, stirring occasionally. Place egg substitute in a small bowl and gradually add ½ cup of the hot milk-onion mixture, stirring constantly with a whisk. Add the egg mixture back into the skillet and cook over medium-low heat for 1 minute. Stir in broccoli and 3 tablespoons of cheese. Remove from heat and let cool. In a medium bowl, beat the egg white substitute and cream of tartar with an electric mixer until stiff peaks form. Gently fold ¼ of the egg whites into the broccoli mixture; then fold in the remaining egg whites. Coat a 1½-quart soufflé dish with cooking spray. Spoon the broccoli mixture into the dish and sprinkle with remaining cheese. Reduce temperature to 375 degrees F and bake for 40 minutes until puffy and set.
Nutrition Information:
Serving size: ¼ of mixture
Calories: 135.27
Fat: 2.28g
Protein: 13.80g
Carbohydrates: 17.26g
Fiber: N/A
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