This broccoli casserole recipe contains healthy protein, fats, and carbohydrates.
Broccoli is nutrient dense yet low in calories and is a good source of B vitamins, vitamin C and minerals like calcium, iron, zinc, manganese, magnesium, potassium and phosphorus. Broccoli is also high in fiber, omega-3 fatty acids and cancer protecting nutrients like glucoraphanin, indole-3-carbinol, and DIM (3,3′-Diindolylmethane).
Mushrooms also have many health benefits. They are mostly water and low in calories and sodium. They’re high in potassium even surpassing the amount of potassium found in bananas and orange juice. The antioxidant, selenium is found in high concentrations in mushrooms, too.
Almonds are a terrific source of protein, are low in saturated fats, high in phytochemicals, and high in calcium and magnesium. Almonds are one of the best sources of vitamin E.
2 cups chopped broccoli
2 cups chopped mushrooms
¾ cup onions
1 cup chopped peppers
¼ cup chick peas
½ cup egg substitute
1 oz low-fat mozzarella cheese
1 tsp olive mayonnaise
2 tsp slivered almonds
1. Put veggies in a large casserole pan.
2. Mix egg substitute, cheese and mayo. Pour mixture over vegetables.
3. Sprinkle almonds over the top.
4. Bake at 350° for 35-40 minutes.