2 tablespoons olive oil
1/2 cup thinly sliced onion
2 cloves garlic chopped fine
5 cups broccoli florets (make sure they are small because it sautes and cooks better in the pan)
1-1/4 cups of 1% milk
1 cup shredded reduced-fat Swiss cheese
2 teaspoons Dijon mustard
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 tsp freshly ground nutmeg (or dried)
1 Tablespoons grated fresh Parmesan cheese
Preheat oven to 350 degrees. Wipe 9-inch pie pan with olive oil.
Heat oil in large saute pan over medium high heat, add onion garlic and cook for 1-1/2 minutes stirring often. Add broccoli, and cook stirring often for 1 minute or so. Put in pie pan.
Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in large bowl. Pour over broccoli mixture in pie pan; and sprinkle with Parmesan cheese.
Bake for 40 minutes or until top is golden and knife inserted in center comes out clean. Let stand 5 minutes before serving.
Calories: 160 cal, 9 G fat, 2 g fiber, borderline 3 points / 4 points