Ingredients:
- oregano (or any other spices you like) or garlic powder (or any other spices you like)
- 1 stalk broccoli, chopped into small pieces
Directions:
- Preheat oven to 350 degrees.
- Grease or spray a deep dish pie plate or small casserole dish.
- Fry onion in oil till soft, then add broccoli. Stir fry till cooked. Set aside.
- Meanwhile, with an electric beater, beat together the egg whites and whole eggs in a large bowl till frothy.
- Add the yogurt and spices. Beat some more till well mixed.
- Add the vegetables and the cheese to the eggs. Stir everything together and pour into the pie plate or dish. (You can also pour it into a prepared pie crust if you want).
- Bake for 50-60 minutes. You’ll know it’s cooked because it will puff up.
- Once cooked, let it sit for 20 minutes at room temperature before serving. (it tastes better if it sits even longer, ie. 1-2 hours. You can also make it in the morning, let it sit, then reheat for the evening. It doesn’t need to be served super hot, just warm).
- You can play around A LOT with this recipe. For example:
- Use cream cheese instead of yogurt, or a bit of both.
- Change the vegetables & cheese to:
- -spinach, red onions, & feta,
- -potatoes, red peppers, onions, & parmesan (use 1/2 cup only) & rosemary (goes sooo great with the potatoes)
- -roasted red peppers, onions, brie (freeze the brie first, then you can shred it without it falling apart)
- -mushrooms, asparagus, onions, swiss cheese.
- -red & white onions, green onions, any cheese you have.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 194.35 Kcal (814 kJ) | ||
| Calories from fat | 102.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.39g | 18% | |
|---|---|---|---|
| Cholesterol | 135.78mg | 45% | |
| Sodium | 277.31mg | 12% | |
| Potassium | 307.55mg | 7% | |
| Total Carbs | 6.81g | 2% | |
| Sugars | 3.58g | 14% | |
| Dietary Fiber | 1.49g | 6% | |
| Protein | 16.12g | 32% | |
| Vitamin C | 24.9mg | 41% | |
| Iron | 1.1mg | 6% | |
| Calcium | 231.2mg | 23% | |
| Amount Per 100 g | |||
| Calories | 109.44 Kcal (458 kJ) | ||
| Calories from fat | 57.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.42g | 18% | |
|---|---|---|---|
| Cholesterol | 76.46mg | 45% | |
| Sodium | 156.16mg | 12% | |
| Potassium | 173.19mg | 7% | |
| Total Carbs | 3.83g | 2% | |
| Sugars | 2.02g | 14% | |
| Dietary Fiber | 0.84g | 6% | |
| Protein | 9.08g | 32% | |
| Vitamin C | 14mg | 41% | |
| Iron | 0.6mg | 6% | |
| Calcium | 130.2mg | 23% | |
* 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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