16 Ingredients
  • 2 teaspoons olive oil
  • 1/2 cup vertically sliced onion
  • 1 garlic clove, minced
  • 5 cups broccoli florets
  • Cooking spray
  • 1 1/4 cups 1% low-fat milk
  • 1 cup (4 ounces) shredded reduced-fat Swiss cheese
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 4 large egg whites, lightly beaten
  • 2 large eggs, lightly beaten
  • 1 tablespoon grated fresh Parmesan cheese
  • 6 (1-ounce) slices whole wheat bread, toasted
Nutrition
268
13% daily value
6 servings
                                       
                                            vegetarian
     

Fat

20% 13

Saturated

26% 5

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

7% 21

Carbs (net)

- 19

Fiber

8% 2

Sugars

- 5

Sugars, added

- 0

Protein

35% 18

Cholesterol

28% 84

Sodium

20% 488

Calcium

33% 332

Magnesium

14% 57

Potassium

9% 443

Iron

10% 2

Zinc

19% 2

Phosphorus

45% 314

Vitamin A

22% 197

Vitamin C

64% 58

Thiamin (B1)

16% 0

Riboflavin (B2)

35% 0

Niacin (B3)

11% 2

Vitamin B6

19% 0

Folate equivalent (total)

18% 70

Folate (food)

- 70

Folic acid

- 0

Vitamin B12

44% 1

Vitamin D

282% 42

Vitamin E

8% 1

Vitamin K

21% 25

Sugar alcohols

- 0

Water

- 161
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