Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Serving Size: 1/6 pie

 

2 tbsp bread crumbs	3 cups broccoli flowerets
2 eggs	2 tsp extra-virgin olive oil
½ cup egg substitute	2 oz. Canadian bacon, diced
1¼ cups 1% lowfat milk	1 cup diced onion
½ tsp Tabasco sauce	½ cup cheddar cheese
1 cup whole wheat bread, crusts removed

Preheat oven to 350ºF. Coat a 9 inch long, deep-dish pan with cooking spray. Add breadcrumbs, tilting to coat bottom and sides. Whisk eggs, egg beaters, milk, Tabasco, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator. Steam broccoli until just tender, 3 or 4 minutes. Refresh under cold water and drain well. Chop coarsely. Heat oil in medium nonstick skillet over medium high heat. Add Canadian bacon and onion; stirring often until softened and light golden, 3 to 5 minutes. Add onion mixture to wet ingredients in the large bowl; stir in cheese and broccoli as well. Pour into the prepared pan spreading evenly. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	206	1 protein
Fat	6 g	1 vegetable
Carbohydrates	27 g	½ starch
Protein	13 g
Cholesterol	*
Dietary Fiber	*
Sodium	*

*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.