Ingredients
2 Tbsp butter or margarine
1/3 cup finely chopped onion
1 tsp minced garlic
1/3 cup all-purpose flour
1 1/2 cups evaporated milk
1 1/2 tsp salt
Pinch of ground nutmeg
1 large stem fresh broccoli (6 ounces), florets and stems chopped fine (2 cups)
1/3 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
Whites from 3 large eggs
Directions
Heat oven to 375°. Grease a shallow 1-quart baking dish. Melt butter in a medium-size, preferably nonstick, saucepan. Add onion and garlic and cook 3 to 4 minutes until translucent. Add flour and stir over low heat 1 to 2 minutes. Stir in evaporated milk, salt and nutmeg. Increase heat and simmer, stirring often, 6 minutes or until mixture thickens. Remove from heat. Stir in raw broccoli, ricotta and Parmesan cheeses. Beat egg whites in a medium-size bowl with electric mixer until stiff peaks form when beaters are lifted. Gently fold in broccoli mixture. Pour into prepared baking dish. Bake 35 to 40 minutes until set and browned.
Nutritional Information
296 calories, 16 g protein, 22 g carbohydrates, 16 g fat, 53 mg cholesterol with butter, 37 mg cholesterol with margarine, 604 mg sodium.