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Italian Broccoli Bake Recipe

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There are several diabetics in my family, and I've enjoyed adapting dishes to meet their needs. This flavorful Italian recipe is such a dish.—Carol Wilson, Chelsea, Oklahoma
TOTAL TIME: Prep: 20 min. Bake: 30 min.
MAKES:9 servings
TOTAL TIME: Prep: 20 min. Bake: 30 min.
MAKES: 9 servings

Ingredients

  • 1-1/2 cups (16 ounces) fat-free cottage cheese
  • 2 egg whites
  • 1/4 cup grated Parmesan cheese
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon Italian seasoning
  • 1 large bunch broccoli, sliced lengthwise into spears
  • 1 cup reduced-sodium meatless spaghetti sauce
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese

Nutritional Facts

One serving equals 147 calories, 5 g fat (0 saturated fat), 13 mg cholesterol, 341 mg sodium, 13 g carbohydrate, 0 fiber, 15 g protein. Diabetic Exchanges: 1-1/2 meat, 1 vegetable, 1/2 starch.

Directions

  1. In a blender or food processor, place cottage cheese, egg whites, Parmesan cheese, flour and Italian seasoning; cover and process until smooth. Set aside.
  2. Place broccoli and a small amount of water in a skillet; cover and cook for 5-8 minutes or until crisp-tender. Drain. Place half of the broccoli in a single layer in a 13-in. x 9-in. baking dish coated with cooking spray. Top with cottage cheese mixture and remaining broccoli. Pour spaghetti sauce over broccoli. Sprinkle with mozzarella cheese.
  3. Bake, uncovered, at 375° for 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. Yield: 9 servings.
Originally published as Italian Broccoli Bake in Country Woman July/August 1999, p36

Nutritional Facts

One serving equals 147 calories, 5 g fat (0 saturated fat), 13 mg cholesterol, 341 mg sodium, 13 g carbohydrate, 0 fiber, 15 g protein. Diabetic Exchanges: 1-1/2 meat, 1 vegetable, 1/2 starch.

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