Ingredients
Vegetables and Seasonings
- 5 cups fresh broccoli florets
- 1 tsp garlic powder
- 1 tbsp curry powder
- Salt and pepper to taste
Egg Mixture
- 12 eggs
- 12 egg whites (or 1 1/2 cups)
- 1/4 cup 2% milk
Cheese
- 3/4 cup grated part skim mozzarella
- 3/4 cup grated low fat sharp cheddar
Instructions
- Preheat and Prepare Broccoli: Preheat your oven to 375ºF. Spray a 10×14-inch glass casserole dish with cooking spray to prevent sticking. Cut the broccoli into small florets and steam them for about two minutes or until they are just tender. Toss the steamed broccoli with garlic powder, curry powder, salt, and pepper, then set aside.
- Mix Eggs: In a large bowl, combine the whole eggs, egg whites, 2% milk, salt, and black pepper. Beat the mixture thoroughly using a fork or whisk until all ingredients are well combined and slightly frothy.
- Layer Ingredients: Spread the seasoned broccoli evenly across the bottom of the prepared casserole dish. Sprinkle the grated mozzarella and sharp cheddar cheeses evenly over the broccoli. Pour the egg mixture over the broccoli and cheese layers. Use a fork to gently stir lightly so the broccoli and cheese are evenly distributed throughout the egg mixture.
- Bake: Place the casserole dish in the preheated oven and bake for about 30 minutes, or until the top is lightly browned and the eggs are fully set and cooked through. Remove from oven and let cool slightly before serving.
Notes
- Steaming broccoli before baking ensures it is tender but not mushy in the final dish.
- Use egg whites to reduce fat and cholesterol while maintaining protein content.
- Feel free to substitute the curry powder with your preferred seasoning or herbs.
- This dish can be made ahead and refrigerated for up to 24 hours before baking.
- Leftovers can be refrigerated and reheated for a quick breakfast or snack.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
