Broccoli Pie

  • Date January 20, 2015
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My job involves a lot of planning. This means I hear the word functional requirements at least 15 times a day. Form follows function. So when I create recipe ideas in my head, I sometimes fall into the trap of functional requirements......what do I mean...well this recipe was inspired by the following functional requirements (otherwise known as my desires and needs)

1. To use up a giant bag of broccoli
2. To eat something that closely resembled a quiche
3. To find a meal that I could potentially be turned into individual freezer meals
4. To convince my husband that casseroles can be made without cheese

And of course, the obvious and final requirement (which is true to everything I eat) - to find the largest volume size, lowest calorie, highest protein option I could!



I used a square 10x10 pan, The entire dish was 600 calories. A normal hunger (picture below of what that should look like)  would split this 4 ways, but my husband and I devoured half the dish each. Therefore we had a lovely 300 calorie dinner with 50 grams of protein.

Ingredients

  • Egg whites, 1.5 cups
  • Cottage cheese, 1 cup
  • Broccoli, 2 cups
  • Mushrooms, 2 cups
  • Onion, 1 medium
  • Tomatoes,  1 medium or 15-20 cherry tomatoe
  • Garlic, 2 cloves
  • Salt, Pepper
  • Seasoning of your choice


Instructions


  • Preheat oven to 200c/400f
  • Spray your pan with vegetable oil. I used a 10x10 square pan, you could also use a 9 inch pie plate or something bigger if you want the pie to be thinner. 
  • Wash and slice mushrooms, broccoli and onion
  • Sautee your onions, throw in some sugar to help them caramalize. 
  • Strain the cottage cheese, you can use cheese cloth if you want to ensure your pie holds together well. I didn't bother and our end results turned out great. 
  • Whisk together the egg whites, cottage cheese and garlic
  • Fold in the onions, mushrooms and broccoli
  • Add salt and seasoning of your choice. I am not going to prescribe what seasoning you should use as I think the options are endless. I used seasoning salt, next time I might try curry powder, I also think fresh basil would have been amazing. 
  • Pour into pan and top with tomato
  • Sprinkle the tomato with salt. 

Cook for 45-60 minutes, until the eggs are done and top is brown. The cook time might vary depending on the size of the dish you used. Let sit for 5 minutes 


Husband friendly version, cover his side in cheese and then broil in the oven. Tell him its a casserole. Men love casseroles. 



2 comments:

Charlotte said...

Going to try this today or tomorrow cant wait! Will probably freeze it :) Thank you, I'm always looking for ways to increase my protein as a vegetarian!

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