Serves 10.
1 tablespoon extra virgin olive oil
1 red bell pepper, diced small
1 yellow onion, diced small
2 cups finely chopped broccoli florets
1/2 cup low-fat milk
12 large eggs
1 teaspoon Kosher salt
1/4 teaspoon ground black pepper
1 cup reduced-fat sharp Cheddar cheese (divided)
1 cup pico de gallo
1. Preheat the oven to 375°F and coat a 9×13-inch baking dish with non-stick cooking spray.
2 .Heat the oil in a large non-stick skillet over medium heat. Add the peppers and onions; cook, stirring often, until just softened, 4 minutes. Stir in broccoli and 2 tablespoons water, cover and cook 1 minute. Remove the skillet lid and cook until water is fully evaporated, about 1 minute. Transfer mixture to the glass baking dish, spreading it out evenly to cover the bottom.
3. Whisk the milk, eggs, salt and black pepper together in a medium bowl. Stir in 1/2 cup cheese. Pour egg mixture over the top and cover with remaining 1/2 cup cheese.
4. Bake until edges are set and top is golden, 30 to 35 minutes. Cool in the baking dish on a wire rack for 10 minutes before slicing. Garnish with pico de gallo.
Nutritional information per serving size 1/10th casserole: 157 calories; 9.4g total fat; 3.5g saturated fat; 0g transfat; 1.4g polyunsaturated fat; 3.8g monounsaturated fat; 230mg cholesterol; 491mg sodium; 7g total carbohydrate; 1g dietary fiber; 4g total sugars; 12g protein.
Food & Nutrition
