Italian Broccoli Cheese Bake

Health score
55%
Italian Broccoli Cheese Bake
50 min.
4
307kcal

Suggestions

Looking for a delicious and healthy way to enjoy your favorite Italian flavors? Look no further than this mouth-watering Italian Broccoli Cheese Bake! With a recipe health score of 55, this dish is perfect for those looking to enjoy a tasty meal without compromising on their health goals.

This bake is not only packed full of flavor, but it's also incredibly easy to make. In just 50 minutes, you can have a scrumptious lunch or dinner that serves four. Plus, with only 307 calories per serving, you can indulge in this cheesy goodness without any guilt.

The star of this recipe is, of course, the broccoli. Packed full of nutrients and fiber, this vegetable is the perfect base for the cheesy Italian seasoning topping. And don't worry, meat-lovers - this dish has plenty of protein to satisfy your cravings, with a caloric breakdown of 36.31% protein, 33.91% fat, and 29.78% carbs.

So why not give this recipe a try for your next lunch or dinner? Your taste buds (and your waistline) will thank you!

Ingredients

  • 1.5 pounds broccoli fresh cut into 1/4-inch slices
  • 16 ounces curd cottage cheese 1%
  •  egg whites 
  • tablespoons flour all-purpose
  • 0.5 teaspoon seasoning italian
  • 0.3 cup parmesan cheese grated
  • ounces part-skim mozzarella cheese shredded
  • 0.3 teaspoon salt 
  • 0.8 cup pasta sauce 

Equipment

  • sauce pan
  • oven
  • blender
  • baking pan

Directions

  1. In a large saucepan, bring 1-in. of water, broccoli and salt to a boil. Reduce heat; cover and simmer for 5-8 minutes or until crisp-tender.
  2. Drain and pat dry.
  3. In a blender, combine the cottage cheese, egg whites, Parmesan cheese, flour and Italian seasoning; cover and process until blended.
  4. Place half of the broccoli in an 11-in. x 7-in. baking dish coated with cooking spray; top with half of the cottage cheese mixture. Repeat layers. Spoon spaghetti sauce over the top; sprinkle with mozzarella cheese.
  5. Bake, uncovered, at 375° for 25-30 minutes or until bubbly.
  6. Let stand for 5 minutes before serving.

Nutrition Facts

Calories307kcal
Protein36.31%
Fat33.91%
Carbs29.78%

Properties

Glycemic Index
46
Glycemic Load
7.13
Inflammation Score
-9
Nutrition Score
28.414782741795%

Flavonoids

Luteolin
1.36mg
Kaempferol
13.34mg
Myricetin
0.1mg
Quercetin
5.55mg

Nutrients percent of daily need

Calories:307.25kcal
15.36%
Fat:12g
18.46%
Saturated Fat:6.01g
37.57%
Carbohydrates:23.7g
7.9%
Net Carbohydrates:18.33g
6.67%
Sugar:8.01g
8.9%
Cholesterol:42.86mg
14.29%
Sodium:1086.36mg
47.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.9g
57.8%
Vitamin C:154.95mg
187.82%
Vitamin K:176.92µg
168.49%
Phosphorus:484.55mg
48.45%
Calcium:463.42mg
46.34%
Selenium:26.72µg
38.17%
Vitamin B2:0.62mg
36.24%
Folate:139.32µg
34.83%
Vitamin A:1612.05IU
32.24%
Potassium:860.84mg
24.6%
Manganese:0.47mg
23.48%
Fiber:5.37g
21.48%
Vitamin B6:0.43mg
21.28%
Vitamin B5:1.85mg
18.46%
Magnesium:63.96mg
15.99%
Zinc:2.36mg
15.71%
Vitamin E:2.2mg
14.66%
Vitamin B1:0.21mg
14.29%
Vitamin B12:0.82µg
13.63%
Iron:2.22mg
12.33%
Vitamin B3:2.05mg
10.24%
Copper:0.19mg
9.59%
Vitamin D:0.23µg
1.53%