Broccoli Cheese Bake - 10g Carb, 2g Fiber, 3g Sugar
8 cup fresh broccoli
1/2 cup butter
2 Tbsp all purpose flour
1 small onion, chopped
1 1/4 cup milk salt, to taste
4 cup cheese, swiss, shredded
2 egg, beaten
black pepper, to taste
Preheat oven to 325 degrees F (165 degrees C).
Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain.
Melt butter in a medium saucepan over medium heat and add flour; cook until bubbly. Stir in onion and gradually add milk, stirring well. Bring to a boil and cook for 1 minute. Remove from heat and season with salt and pepper. Stir in cheese and eggs; mix well. Combine mixture with broccoli and transfer to a 9 x 13 inch casserole dish.
Bake in preheated oven for 30 minutes.
NOTE: To lower the potassium in this recipe use Frozen broccoli. Raw broccoli per 100 gr is 316 gr Potassium. If you use Frozen, 100 gr has 142 gr potassium.
Makes: 10 servings
Nutritional Information per Serving: Calories 281, Protein 16 gr, Fat 19 gr, Sat Fat 12 gr, Carbohydrates 10 gr, Sugar 3 gr, Fiber 2 gr, Sodium 171 mg, Cholesterol 92 mg, Potassium 307 mg
Posted by: Darlene BC <dsharple@shaw.ca>
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