Broccoli, Corn and Cheese Casserole
Low Fat Recipe
Broccoli, Corn and Cheese Casserole uses frozen chopped broccoli with cottage cheese, sour cream, onion, garlic, whole kernel corn and Parmesan cheese. Egg substitute in place of whole eggs reduces fat, calories and cholesterol without sacrificing flavor.
2 10-oz. packages frozen chopped broccoli
1-1/2 cup fat free cottage cheese
1/2 cup fat free sour cream
2 tablespoons flour
1 cup liquid egg substitute
1 small onion, chopped
1 teaspoon garlic powder
Salt and black pepper to taste
1 17-ounce can whole kernel corn, drained
1/2 cup Parmesan cheese, fat free
Cook broccoli according to package directions, cutting cooking time in half. Drain very well.
Combine the cottage cheese, sour cream, flour, egg substitute, onion and seasonings in a large bowl, mixing well. Carefully fold in the drained broccoli and corn.
Pour mixture into a 2-quart microwave-safe casserole dish. Sprinkle Parmesan cheese over top of casserole, cover and cook on medium setting of microwave oven for 10 minutes or until edges of casserole are set. Allow casserole to stand 5 minutes before serving.
Recipe makes 6 servings
Calories: 134; Fat: 0; Cholesterol: 1g; Carbohydrate: 21mg; Protein: 12g; Sodium: 369mg