Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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
- 2 slices whole grain bread
- 375 mL (1 ½ cups) chopped cooked broccoli
- 125 mL (½ cup) shredded lower fat old Cheddar or Swiss cheese
- 60 mL (¼ cup) chopped cooked turkey
- 30 mL (2 tbsp) chopped fresh parsley
- 190 mL (¾ cup) skim milk
- 3 eggs
- 5 mL (1 tsp) Dijon mustard
- Pinch of ground black pepper
Directions
Preheat the oven to 190 °C (375 °F).
Cut bread into 1 cm (½ inch) cubes using a serrated knife and place in a large bowl. Mix in broccoli, cheese, turkey and parsley. Divide among four 250 mL (1 cup) ovenproof ramekins or bowls, and place on a small baking sheet.
In a separate bowl, whisk together milk, eggs, mustard, and pepper until well combined. Gently pour over top of each bread mixture; press down gently with a fork so the bread absorbs the egg mixture. Let stand for 15 minutes or alternatively, cover and refrigerate for up to 12 hours.
Bake in preheated oven for about 35 minutes or until puffed and edges are golden, and a knife inserted in centre comes out clean. Use a digital food thermometer to check that the eggs have reached an internal temperature of 74°C (165°F).