Recipe & Video: Broccoli Cheddar Bites

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The holiday season is behind us and winter is in full effect. But that's no excuse to hunker down and hibernate. Social connection with others can be important for health and wellness, just like eating right and getting exercise and sleep. Winter is a great time to get together with friends and family for a game night -- either to watch a big sporting event on TV or to play board games or cards. Of course, any good game night needs fun snacks too.  

For something healthy and yummy that will please a crowd of kids and adults alike, a batch of these Broccoli Cheddar Bites is a great choice. Just 35 calories each and full of vitamin-rich broccoli and red pepper (plus cheesy deliciousness!)

Bet you can't eat just one!  

Broccoli Cheddar Bites

 (Downloadable/printable pdf of this recipe)

Yield: 24

Ingredients:

1 package (12 ounces) frozen broccoli cuts
1/3 cup panko bread crumbs
1/3 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup skim milk
1 large egg
1 to 2 teaspoons hot sauce (such as Frank’s Red Hot Sauce)
1/4 cup finely diced onion
1/4 cup finely diced red bell pepper
3/4 cup shredded reduced-fat sharp cheddar cheese
1/3 cup grated Parmesan cheese
Vegetable oil cooking spray

Directions:

Thaw broccoli cuts and squeeze well to remove excess moisture. Rough chop into smaller pieces; set aside. In a small bowl, combine panko crumbs, flour, baking powder, salt, and black pepper. In a large bowl, whisk together milk, egg, and hot sauce. Add panko mixture to egg mixture and stir to combine (batter will have some lumps). Fold in broccoli, onion, red pepper, cheddar cheese, and Parmesan cheese. Generously coat mini-muffin tins with cooking spray and evenly divide mixture to yield 24 broccoli cheddar bites. Cook in a preheated 350 degree oven for 30 minutes or until golden brown on top.

Nutrition Information Per Serving: 35 calories; 1.5 grams fat; 0.5 grams saturated fat; 11 mg cholesterol; 107 mg sodium; 4 grams carbohydrates; 0.5 grams fiber; 2.5 grams protein


Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

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Categories: EatWell