Baked Broccoli & Egg Squares
This is basically a quiche without a crust and bursting with nutrients. Can be made ahead of time and keeps for a few days. Eat it as a quick breakfast or snack, cold or warmed. You can use frozen broccoli in a pinch.
Eggs: A good source of protein. Rich source of betaine, which helps support blood vessel walls. Eggs also contain choline, which is important for brain function.
Broccoli: A member of the cabbage family, demonstrates remarkable anti-cancer effects, particularly in breast cancer. Also has Sulforaphane, which helps keep the gut in good health. A great source of Vitamin C, which is good for the immune system.
Cheese: If tolerated, the calcium in cheese can assist in the health of bones and teeth.
4 cups chopped fresh broccoli (stalks and flowerets chopped separately)
2 tbsp. flour
½ tsp. baking powder
1 cup shredded swiss of cheddar cheese
½ tsp salt
¼ tsp. pepper
Place the chopped broccoli stalks in a steamer basket over boiling water and steam for 5 minutes, then add the flowerets and steam for another 3 minutes. Dump broccoli into a greased 8-inch square baking dish, spreading it out to cover the bottom evenly.
In a medium bowl, beat the eggs with the flour and baking powder just until smooth, then stir in the cottage cheese. Pour egg mixture over the broccoli in the baking dish. Bake at 350 degrees F for 25 minutes, sprinkle with shredded cheese and bake for another 3-5 minutes, until the center is almost set and the cheese is melted.
Serves: 6; Calories: 78; Fat: 11.7 g; Carbohydrates: 6.7 g; Protein 12.5 g
The Clueless Vegetarian Evelyn Raab (2000). Firefly book: Buffalo, NY.