Your Recipe

Broccoli Casserole

Ingredient Amount Calories
Broccoli, raw 136.5g 46kcal
Onions 80g 32kcal
Peppers, raw, red, sweet 74.5g 19kcal
Egg raw whole 122.5g 175kcal
Mushrooms white 70g 15kcal
Olive oil 2.165g 19kcal
Mayonnaise light 4.68g 11kcal
Cheese, mozzarella, part skim milk 28.25g 72kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 38g 53kcal
Almonds, blanched 4.5g 27kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

1 1/2 cups Broccoli - chopped, small
1 cup Mushrooms - chopped
1/2 cup Onions - chopped
1/2 cup Bell pepper - chopped
1/4 cup Garbanzo beans canned, rinsed/drained
1/2 cup Egg Beaters-whites
1/4 cup Mozzarella cheese, shredded, part skim milk
1 tsp Light mayonnaise - Hellman's
1/2 tsp Dr. Sears' Zone Extra Virgin Olive Oil
2 tsps Slivered almonds

Instructions
Spray a large casserole pan with olive oil cooking spray. Add veggies to casserole.
Mix Egg Beaters, cheese, mayo and olive oil in a separate bowl and pour over vegetables.
Sprinkle almonds over the top.
Bake at 350°F for 35 to 40 minutes.

Nutrition Facts
Portion Size 561 g | ml
Amount Per Portion 470
1965
kcal
kilojoules
% Daily Value *
Total Fat 24g 31%
Saturated Fat 7.6g 38%
Sodium 537mg 23%
Total Carbohydrate 35g 13%
Dietary Fiber 10g 36%
Sugar 13g
Protein 34g 67%
Vitamin D 2.7mcg 13%
Calcium 407mg 31%
Iron 4.6mg 26%
Potassium 1200mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 391.912 mcg 44%
Thiamin [B1] 0.304 mg 25%
Riboflavin [B2] 1.209 mg 93%
Niacin [B3] 4.552 mg 28%
Pantothenic acid [B5] 4.082 mg 82%
Vitamin B6 0.902 mg 53%
Cobalamin [B12] 1.35 mcg 0%
Floate [B9] 228.115 mcg 0%
Vitamin C 224.546 mg 249%
Vitamin D 2.675 mcg 13%
Vitamin E 5.186 mg 35%
Vitamin K 149.405 mcg 125%
Betaine 7.104 mg 0%
Choline 414.37 mg 75%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 34.8 g 13%
Sugars 12.9 g 26%
Dietary fiber 10.1 g 36%
Carbohydrate 24.2 g 0%
Net carbs 21.9g
Aminoacids
Nutrient Amount DV
Alanine 1.589 g 0%
Arginine 2.091 g 0%
Aspartic acid 3.432 g 0%
Cysteine 0.487 g 0%
Glutamic acid 5.705 g 0%
Glycine 1.066 g 0%
Histidine 0.882 g 0%
Isoleucine 1.486 g 0%
Leucine 2.559 g 0%
Lysine 2.325 g 0%
Methionine 1.306 g 0%
Phenylalanine 1.654 g 0%
Proline 1.706 g 0%
Serine 2.057 g 0%
Threonine 1.316 g 0%
Tryptophan 0.425 g 0%
Tyrosine 1.216 g 0%
Valine 2.003 g 0%
Minerals
Nutrient Amount DV
Calcium 407.41 mg 31%
Copper 0.56 mg 62%
Fluoride 2.23 mcg 0%
Iron 4.61 mg 26%
Magnesium 95.14 mg 23%
Manganese 0.95 mg 41%
Phosphorus 620.85 mg 50%
Potassium 1199.72 mg 26%
Selenium 53.52 mcg 97%
Sodium 536.62 mg 23%
Zinc 3.98 mg 36%
Other
Nutrient Amount DV
Water 463.754 g 0%
Ash 5.188 g 0%