Broccoli and Parmesan Flan
Some flans are sweet desserts, but this one is savory and makes an ideal side dish. Broccoli, parmesan cheese and garlic give this custardy dish its delicious taste.
Yields: 6 Servings
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Ingredients
| 1 | large head of broccoli (4 cups, cut into florets ) | |
| 2 | tbsp | olive oil |
| 1 | small onion (finely diced) | |
| 1 | clove | garlic |
| Juice of 1/2 lemon | ||
| 1⁄2 | c | + 3 tablespoons Parmesan cheese |
| 1 | c | Stonyfield Organic Fat Free Plain Yogurt |
| 3 | egg whites (beaten until frothy) | |
| Salt and pepper to taste | ||
| Pinch of crushed red pepper | ||
| Pinch of fresh nutmeg |
Directions
Preheat oven to 350°. Spray 9" baking dish with cooking spray.
Cook broccoli in boiling salted water just until tender (4-6 minutes). Drain and set aside.
In a sauté pan over medium heat add olive oil, onion, and garlic. Cook about 3 minutes. Add cooked broccoli in pan and cook for 4 more minutes. Transfer to food processor. Add lemon juice and 1/2 cup parmesan cheese and blend until smooth. Pulse in yogurt and egg whites. Add salt, pepper, red pepper, and nutmeg.
Transfer to prepared baking dish. Sprinkle with remaining 3 tablespoons of parmesan cheese. Bake in hot oven for 30-35 minutes or until golden brown.
Nutrition Information
|
150
CALORIES
|
8g
TOTAL FAT
|
10g
PROTEIN
|
View Complete Nutrition Information
| Nutrition Facts | ||
|---|---|---|
| Amount Per Serving | ||
150
70
|
||
| % Daily Value* | ||
| Total Fat | 8g | |
| Saturated Fat | 2.5g | |
| Trans Fat | 0% | |
| Cholesterol | 10mg | |
| Sodium | 240mg | |
| Total Carbohydrate | 12g | |
| Dietary Fiber | 4g | |
| Sugars | 5g | |
| Protein | 10g | |
| Vitamin A | 35% | |
| Vitamin C | 120% | |
| Calcium | 20% | |
| Iron | 4% | |
| * Percent Daily Values are based on a 2,000 calorie diet. | ||
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