Serves:  6

2 tbsp. vegetable broth	6 large egg whites
1 cup chopped onion	3 cups skim milk
10 oz. pkg. frozen	¾ cups grated nonfat
chopped broccoli	Parmesan cheese
2 tbsp. water	¼ tsp. pepper
¼ cup all-purpose flour	3 tbsp. crumbled bacon
1 cup egg substitute	bits (optional)

Preheat oven to 350°F. Spray 9 X 13 inch baking dish with cooking spray. Spray large nonstick skillet with cooking spray. Pour vegetable broth into skillet and heat over medium high heat. Add onion and cook, stirring frequently, until golden brown. Add broccoli and 2 tablespoons water. Cover and cook, stirring occasionally, until tender, 4 to 5 minutes. Sprinkle flour over broccoli and stir until coated. Cook 3 to 4 minutes, stirring constantly. Spoon broccoli mixture into prepared baking dish. Combine egg substitute, egg whites, skim milk, Parmesan cheese and pepper in medium bowl; whisk mixture until frothy and blended. Pour mixture over broccoli, sprinkle with Bacos, if using. Bake 35 to 40 minutes, until knife inserted in center comes out clean. Serve immediately or cool to room temperature; cover and refrigerate up to 2 days. To reheat: Cover with foil and bake in 350°F oven 25 to 30, until heated through.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	161	2 vegetable	1
Fat	1 g	2 very lean meat
Carbohydrates	21 g	½ milk
Protein	18 g
Cholesterol	2 mg
Dietary Fiber	2 g
Sodium	362 mg