Broccoli and Parmesan Flan

Rating: 
0
No votes yet
Like it:

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.

150
Calories
8g
Fat
10g
Protein
6
Servings

Ingredients

1 large head of broccoli (4 cups, cut into florets )
2 T olive oil
1 small onion (finely diced)
1 clv 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
Nutrition Information: 
Calories: 
150
Calories from Fat: 
70
Total Fat: 
8g
Saturated Fat: 
2.5g
Cholesterol: 
10mg
Sodium: 
240mg
Total Carbohydrate: 
12g
Dietary Fiber: 
4g
Sugars: 
5g
Protein: 
10g
Vitamin A: 
35%
Vitamin C: 
120%
Calcium: 
20%
Iron: 
4%

Preparation:

Step 1

Preheat oven to 350°. Spray 9" baking dish with cooking spray.

Step 2

Cook broccoli in boiling salted water just until tender (4-6 minutes). Drain and set aside.

Step 3

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.

Step 4

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.

Ingredients

1 large head of broccoli (4 cups, cut into florets )
2 T olive oil
1 small onion (finely diced)
1 clv 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
Nutrition Information: 
Calories: 
150
Calories from Fat: 
70
Total Fat: 
8g
Saturated Fat: 
2.5g
Cholesterol: 
10mg
Sodium: 
240mg
Total Carbohydrate: 
12g
Dietary Fiber: 
4g
Sugars: 
5g
Protein: 
10g
Vitamin A: 
35%
Vitamin C: 
120%
Calcium: 
20%
Iron: 
4%

Comments and Reviews