8 ounces broccoli florets, cut into bitesize chunks

2 eggs

2 egg whites

2 C. fat-free milk

2 tsp. salt-free seasoning blend

1/4 tsp. salt

4 slices (5 ounces) 7-grain sourdough or whole wheat bread, cut into 1/2″ cubes

1/4 C. minced scallions or onion

1/2 C. (2 ounces) shredded swiss or gruyere cheese

 

Preheat the oven to 325°F. Coat a 12″ x 8″ baking dish with vegetable oil spray. Fill a skillet with 1/2″ water. Cover and bring to a boil. Add the broccoli. Cover and cook for 1 to 2 minutes, or until crisp-tender. Drain. In the baking dish, combine the eggs and egg whites. Beat with a fork until smooth. Add the milk, seasoning blend, and salt. Stir to blend. Add the bread, scallions or onion, and broccoli. Press with the back of a fork to submerge. Let stand for 5 minutes, or until the bread is soaked. Sprinkle on the cheese. Bake for about 45 minutes, or until puffed and golden.

 

Yield: 6 servings

Calories: 169

Fat: 5g

Fiber: 3g