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Saturday, December 06 2014

ingredients

3/4 cup 2% milk
4 eggs
3 tablespoons vegetable oil
1/2 cup shredded Parmesan cheese
1 teaspoon dried oregano
3/4 teaspoon garlic salt
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
3/4 cup reduced-fat baking mix (such as Bisquick)
4 cups small fresh broccoli florets
1 cup chopped frozen onions, thawed
Tossed salad and sliced tomato (optional)

directions

Heat oven to 400 degrees . Coat six 6 oz ceramic ramekins with nonstick cooking spray.

In a large bowl, whisk together milk, eggs, oil, 6 tbsp of the cheese, the oregano, garlic salt, nutmeg and pepper. Whisk in baking mix until smooth; fold in broccoli and onion.

Divide mixture equally among ramekins. Bake at 400 degrees for 15 minutes. Sprinkle remaining 2 tbsp cheese over tops of ramekins and bake for an additional 10 minutes or until internal temperature reaches 160 degrees . Let cool slightly. Run a small knife or an offset spatula around edge of each ramekin and gently unmold.

Serve with tossed salad and sliced tomato, if desired.

Tip

If you dont have ceramic ramekins, jumbo muffin tins are an excellent alternative.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 236, Fat, total (g) 14, chol. (mg) 149, sat. fat (g) 3, carb. (g) 18, fiber (g) 2, pro. (g) 11, sodium (mg) 430, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 04:12 am | Permalink | 0 Comments | Email

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NUTRITION INFORMATION