Eat Well
Recipes
Recipe Makeover
Every month, we’ll take a member’s recipe and give it a Start Making Choices™ makeover—shaping it up to suit a more balanced lifestyle.
|
Say Cheese!
Broccoli Cheddar Puff
With all of the fantastic flavor of the original, this delicious makeover reduces the total fat, saturated fat, and cholesterol by more than 70%, while adding vitamin A, vitamin C, calcium, and iron.
|
Broccoli Cheddar Puff
Nutritional Information:
  
of daily
grains |
of daily
vegetables |
of daily
fruit |
of daily
milk |
of daily
meat/beans |
||||||||
|
||||||||||||
Hands On: 20 minutes
Total: 50 minutes
Makes: 8 servings (1 piece each)
Ingredients:
PAM® Original No-Stick Cooking Spray
1-1/2 teaspoons Pure Wesson® Canola Oil
2 cups frozen broccoli florets, thawed, drained, and chopped
1/2 cup chopped onion
1/2 red bell pepper, chopped (1/2 pepper = about 1/2 cup)
1-3/4 cups fat-free milk
1-1/2 cups Egg Beaters® Original (1-1/2 cups = 12 oz)
1 cup reduced-fat baking mix
3/4 cup shredded reduced fat cheddar cheese, divided
1-1/2 teaspoons Pure Wesson® Canola Oil
2 cups frozen broccoli florets, thawed, drained, and chopped
1/2 cup chopped onion
1/2 red bell pepper, chopped (1/2 pepper = about 1/2 cup)
1-3/4 cups fat-free milk
1-1/2 cups Egg Beaters® Original (1-1/2 cups = 12 oz)
1 cup reduced-fat baking mix
3/4 cup shredded reduced fat cheddar cheese, divided
Directions:
1. Preheat oven to 350° F. Spray an 8x8-inch baking dish with cooking spray.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add broccoli, onion, and red pepper; cook and stir 4 minutes or until crisp-tender. Remove from heat.
3. Combine milk, Egg Beaters, baking mix, and about half of the cheese in a large bowl. Beat with a wire whisk until blended. Add vegetables; mix lightly. Pour mixture into a prepared baking dish.
4. Bake 40 minutes. Sprinkle top with the remaining cheese. Bake another 10 minutes or until knife inserted in the center comes out clean. Cool 5 minutes.
Cook's Tips
For individual servings, use eight 6-ounce custard cups. Spray each with cooking spray. Prepare as above through Step 2. Place a rounded 1/4 cup veggie mixture in each cup. Pour the Egg Beaters mixture into each cup to about 1/2 inch from top. Shake gently to ensure Egg Beaters mixture flows through veggies to bottom of cups. Sprinkle remaining cheese evenly over each cup. Place cups on a baking sheet. Bake in preheated 350° F oven 30 to 35 minutes or until centers test done.
For individual servings, use eight 6-ounce custard cups. Spray each with cooking spray. Prepare as above through Step 2. Place a rounded 1/4 cup veggie mixture in each cup. Pour the Egg Beaters mixture into each cup to about 1/2 inch from top. Shake gently to ensure Egg Beaters mixture flows through veggies to bottom of cups. Sprinkle remaining cheese evenly over each cup. Place cups on a baking sheet. Bake in preheated 350° F oven 30 to 35 minutes or until centers test done.
Recipe Mail
Our email newsletter delivers delicious dishes—sent right to you every month.
Previous Recipe Makeovers |
|
|
|
How We Do It!
In our test kitchens, we enhance, with care, the treasured family recipes shared by other Start Making Choices members just like you. Our general guidelines include reducing fat, cholesterol, and calories while preserving the taste and texture of the original. Where possible, we add nutritional value with health-giving vegetables, fruits, whole grains, and fiber. Lastly, we simplify recipe preparation to better serve today’s busy households.
Recipes featured here may not meet all of the Balanced Life™ Plan nutritional guidelines and are not part of your Balanced Life Plan. Please enjoy in moderation.
©ConAgra Foods, Inc. All Rights Reserved.
Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
Use Overripe Bananas
Freeze overripe bananas for recipes such as banana bread later. Even better, peel and cut bananas and freeze them in bags. Now you've got banana cubes for smoothies.
