Ingredients
- ¾ cup cholesterol-free egg substitute
- ¼ cup chopped green onions
- ¼ cup plain fat-free yogurt
- 2 teaspoons all-purpose flour
- 1 teaspoon dried basil
- 0.12 teaspoon salt
- 0.12 teaspoon black pepper
- ¾ cup frozen broccoli florets, thawed and drained
- 1 can (6 ounces) boneless skinless salmon, drained and flaked
- 2 tablespoons grated Parmesan cheese
- 1 plum tomato, thinly sliced
- ¼ cup fresh bread crumbs
How to Make It
- Preheat oven to 375°F. Spray 1½-quart casserole or 9-inch deepdish pie plate with nonstick cooking spray.
- Combine egg substitute, green onions, yogurt, flour, basil, salt and pepper in medium bowl until well blended. Stir in broccoli, salmon and cheese. Spread evenly in prepared casserole. Top with tomato slices and sprinkle with bread crumbs.
- Bake, uncovered, 20 to 25 minutes or until knife inserted near center comes out clean. Let stand 5 minutes before serving. Cut into wedges before serving.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 227 kcal Calories from Fat: 54 kcal |
|
% Daily Value*
|
| Total Fat 6 g 17% |
Saturated Fat 2 g 10% |
Trans Fat 0.0 g |
Cholesterol 25 mg 8% |
Sodium 717 mg 12% |
carbohydrates 20 g 15% |
Dietary Fiber 5 g 13% |
Protein 25 g 50% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |