Photo: Tyrrell Fitness And Nutrition
Estimated Nutrition (whole recipe, rough)
635
Calories
24g
Protein
12g
Fat
109g
Carbs
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500 mL (2 cups) frozen broccoli
- 2 slices whole grain bread
- 1 mL (¼ tsp) red pepper flakes
- 2 mL (½ tsp) garlic powder
- 2 slices whole grain bread
- 60 mL (¼ cup) shredded lower fat cheddar cheese
Directions
1
Preheat oven to 200 °C (400 °F).
2
Place frozen broccoli in a microwaveable bowl, cover with a plate and microwave on high for approximately 5 minutes. Allow to cool slightly then roughly mash with a fork. Add pepper flakes and garlic.
3
Lightly toast bread in oven or toaster. Place toast on a baking tray. Layer mashed broccoli mixture on each slice and evenly sprinkle the grated cheddar cheese over each slice.
4
Bake in the oven until cheese is melted and golden, approximately 5 minutes.
By Health Canada ·
Recipe sourced from
food_guide_canada