Low-Calorie Breakfast Broccoli Scramble side (Serves 4)
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By Brittany Meadows
Low-Calorie Breakfast Broccoli Scramble side (Serves 4)
Each serving is approximately 4 ounces of the broccoli sauté
Updated at: Thu, 02 Jan 2025 20:08:07 GMT
Nutrition balance score
Great
Glycemic Index
29
Low
Glycemic Load
3
Low
Nutrition per serving
Calories87.8 kcal (4%)
Total Fat4.5 g (6%)
Carbs9.7 g (4%)
Sugars4 g (4%)
Protein4.5 g (9%)
Sodium233.4 mg (12%)
Fiber3.9 g (14%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Microwave Steam the Broccoli:
Step 1
If the frozen broccoli is not already chopped into florets, cut them into bite-sized pieces.
Step 2
Place the frozen broccoli florets in a microwave-safe bowl.
Step 3
Add 2-3 tablespoons of water to the bowl.
Step 4
Cover the bowl with a microwave-safe plate or microwave-safe lid.
Step 5
Microwave on high for 3-5 minutes, until the broccoli is tender but still bright green. Microwave times may vary depending on your microwave's wattage.
Step 6
Carefully remove the bowl from the microwave and drain any excess water.
Cook the Aromatics:
Step 7
In a large non-stick skillet, heat the olive oil over medium heat (or use cooking spray for fewer calories).
Step 8
Add the chopped onion and minced garlic, cooking until they are softened and fragrant (about 5 minutes).
Add the Broccoli:
Step 9
Add the steamed broccoli to the skillet, stirring to combine with the onions and garlic. Cook for another 2-3 minutes until heated through.
Prepare the Milk Mixture:
Step 10
In a bowl, mix the low-fat milk with a pinch of salt and pepper.
Cook the Sauté:
Step 11
Pour the milk mixture over the broccoli and onions in the skillet.
Step 12
Stir gently and cook until the milk is heated through and starts to thicken slightly (about 3-5 minutes).
Step 13
If using, sprinkle the low-fat cheese on top and let it melt slightly.
Step 14
Serve.
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