Directions:
- In a saucepan, bring broccoli and 1 in. of water to a boil. Reduce heat; cover and simmer for 3-4 minutes or until crisp-tender. Drain and set aside. Cut a 1/2-in. slice off the top of each tomato; with a spoon or melon baller, hollow out each tomato, leaving a 1/2-in. shell. Discard pulp. Sprinkle 1/4 teaspoon lemon juice into each tomato; place upside down on paper towel for 10 minutes to drain.
- Meanwhile, in a skillet, saute onion in butter until tender. In a bowl, combine the flour, milk and broth until smooth. Stir into onion mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in Parmesan cheese, basil, salt, pepper and reserved broccoli. In a bowl, beat the egg white until stiff peaks form. Fold into broccoli mixture.
- Place the tomatoes in an ungreased 8-in. square baking dish. Spoon the broccoli mixture into each tomato, mounding in the center. Bake, uncovered, at 350° for 30-35 minutes or until a knife inserted near the center comes out clean and the tops are golden brown. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 145.73 Kcal (610 kJ) | ||
| Calories from fat | 52.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.83g | 9% | |
|---|---|---|---|
| Cholesterol | 23.75mg | 8% | |
| Sodium | 241.81mg | 10% | |
| Potassium | 538.51mg | 11% | |
| Total Carbs | 15.29g | 5% | |
| Sugars | 6.65g | 27% | |
| Dietary Fiber | 3.37g | 13% | |
| Protein | 8.99g | 18% | |
| Vitamin C | 52.3mg | 87% | |
| Iron | 0.8mg | 4% | |
| Calcium | 118.9mg | 12% | |
| Amount Per 100 g | |||
| Calories | 54.28 Kcal (227 kJ) | ||
| Calories from fat | 19.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.17g | 9% | |
|---|---|---|---|
| Cholesterol | 8.85mg | 8% | |
| Sodium | 90.06mg | 10% | |
| Potassium | 200.57mg | 11% | |
| Total Carbs | 5.69g | 5% | |
| Sugars | 2.48g | 27% | |
| Dietary Fiber | 1.25g | 13% | |
| Protein | 3.35g | 18% | |
| Vitamin C | 19.5mg | 87% | |
| Iron | 0.3mg | 4% | |
| Calcium | 44.3mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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