Broccoli and Cheese Egg Bake

You can never have too many main course recipes, so give Broccoli and Cheese Egg Bake a try. This recipe serves 1 and costs $1.56 per serving. One serving contains 321 calories, 27g of protein, and 19g of fat. 54 people were impressed by this recipe. A mixture of black pepper, broccoli, milk, and a handful of other ingredients are all it takes to make this recipe so yummy. From preparation to the plate, this recipe takes around 35 minutes. It is a good option if you're following a gluten free, lacto ovo vegetarian, and primal diet. It is brought to you by Peanut Butter and Peepers. Taking all factors into account, this recipe earns a spoonacular score of 94%, which is great. Similar recipes are Bacon, Egg & Broccoli Bake, Cheesy Broccoli Egg Bake for a Brunch Crowd, and Ham 'n' Cheese Egg Bake.

Servings: 1

Preparation duration: 5 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 dash of black pepper

1 cup broccoli, fresh, chopped

3/4 cup egg substitute or three eggs

1 dash garlic powder

2 tbsp. milk, non-fat

1 dash onion powder

1 handful spinach, torn

1/2 oz shredded lite cheese

Equipment:

baking pan

ramekin

oven

bowl

Cooking instruction summary:

Preheat oven to 350 FIn a 10 oz ramekin or oven safe baking dish, spray with cooking spray.Add broccoli and spinach into prepared baking dish.In a small bowl add eggs, milk, cheese and seasonings. Stir until combined.Pour egg mixture over broccoliBake for 30 minutes or until center of eggs is firm.

 

Step by step:


1. Preheat oven to 350 FIn a 10 oz ramekin or oven safe baking dish, spray with cooking spray.

2. Add broccoli and spinach into prepared baking dish.In a small bowl add eggs, milk, cheese and seasonings. Stir until combined.

3. Pour egg mixture over broccoli

4. Bake for 30 minutes or until center of eggs is firm.


Nutrition Information:

Quickview
377k Calories
30g Protein
23g Total Fat
10g Carbs
40% Health Score
Limit These
Calories
377k
19%

Fat
23g
36%

  Saturated Fat
9g
58%

Carbohydrates
10g
4%

  Sugar
4g
4%

Cholesterol
695mg
232%

Sodium
414mg
18%

Get Enough Of These
Protein
30g
62%

Vitamin K
238µg
227%

Vitamin C
89mg
109%

Vitamin A
4555IU
91%

Selenium
61µg
88%

Vitamin B2
1mg
65%

Phosphorus
537mg
54%

Folate
205µg
51%

Vitamin B5
3mg
35%

Calcium
314mg
32%

Vitamin B12
1µg
31%

Vitamin B6
0.56mg
28%

Vitamin D
4µg
27%

Manganese
0.54mg
27%

Iron
4mg
27%

Zinc
3mg
23%

Potassium
772mg
22%

Vitamin E
3mg
22%

Magnesium
73mg
18%

Fiber
3g
13%

Vitamin B1
0.18mg
12%

Copper
0.23mg
12%

Vitamin B3
0.98mg
5%

covered percent of daily need
Widget by spoonacular.com

 

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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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