Difficulty | Serves 2 | Book - MORE COOKING FOR 1 OR 2 PEOPLE
Method
Preheat oven 180ºC fan forced.
1: Cut broccoli into small florets then sauté in a non-stick frypan that has been coated with cooking spray for 2 minutes.
2: Add onion and garlic, spray again with cooking spray, toss together with broccoli and cook until onion has browned, stir to avoid onion burning.
3: Coat a small oven safe pie dish with cooking spray then spread broccoli mix over base then sprinkle tasty cheese on top. Cut cherry tomatoes in half then place around edge of dish.
4: Beat egg in a small mixing bowl using a whisk. Add milk, soup powder, parmesan cheese, flour and pepper to taste, whisk together until combined.
5: Pour mix over the broccoli then sprinkle a little paprika on top.
6: Bake 25 minutes or until browned and firm to touch in centre. Leave to rest for 5 minutes before serving.
Variation: Add 50g diced lean bacon short cuts for a Cheese, Bacon and Broccoli Slice.
Suitable to be frozen.
Dietitian's tip
Annette has provided us with another low carbohydrate vegetable dish. Studies have shown that cruciferous vegetables like broccoli can reduce the risk of heart disease.