5 C. frozen broccoli florets, thawed and drained (about 12-14 oz.); cut large florets in half

1/3 C. chopped green onions

1 1/2 C. shredded, reduced-fat sharp cheddar cheese (divided)

1 C. part-skim or low-fat ricotta cheese

4 large eggs, lightly beaten

1 C. egg substitute

1/4 C. fat-free half-and-half

1/2 tsp. garlic and herb salt-free seasoning (Mrs. Dash®) or garlic powder

1/2 tsp. black pepper (add more to taste)

1/4 tsp. salt (add more to taste — optional)

2 large ripe tomatoes, thinly sliced

 

Preheat oven to 350°F. Coat a 9×13-inch baking dish with canola cooking spray. Brown sausage in large, nonstick skillet over medium-high heat, breaking it into small pieces as it cooks, using a potato masher or spatula. Add browned sausage bits, broccoli florets, green onions, and 1/2 C. of cheddar cheese to a large bowl and toss to blend. Spoon into the prepared pan. Add 1/2 C. of the cheese, ricotta cheese, eggs and egg substitute, fat-free half-and-half, garlic seasoning, pepper, and salt to mixing bowl, and beat on medium until smooth. Pour mixture over the sausage and broccoli in pan. Sprinkle remaining cheese over the top of mixture in pan and arrange tomato slices on top. Cover with aluminum foil and bake for 45 minutes in preheated oven. Uncover and bake until cooked throughout (about 15 minutes more). Let stand for 10 minutes before serving.

 

 

Yield:

Calories:

Fat:

Fiber: