Parmesan Broccoli Bites

Parmesan Broccoli Bites

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From: EatingWell Magazine, September/October 2017

Almond flour (aka almond meal) makes the coating on these broccoli fries extra-crunchy and flavorful. Find it in the gluten-free section of large supermarkets and natural-foods stores.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Olive oil or canola oil cooking spray
  • 1 pound broccoli crowns, trimmed
  • 2 tablespoons cornstarch
  • 2 large eggs, beaten
  • 1 tablespoon reduced-fat milk
  • 1¼ cups almond flour or almond meal
  • ⅔ cup grated Parmesan cheese
  • ¾ teaspoon paprika
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. Cut broccoli into florets and peel the stems. Toss with cornstarch in a large bowl.
  3. Whisk eggs and milk in a shallow dish. Whisk almond flour (or meal), Parmesan, paprika, baking powder, salt, pepper and cayenne (if using) in another shallow dish. Dip a few pieces of broccoli at a time in the egg mixture, allowing excess to drip off, then dredge in the flour mixture, tapping off any excess. Transfer the broccoli to the prepared baking sheet. Generously coat with cooking spray.
  4. Bake the broccoli, without turning, until golden brown and tender-crisp, 25 to 30 minutes.

Nutrition information

  • Serving size: 1 cup broccoli
  • Per serving: 218 calories; 15 g fat(2 g sat); 4 g fiber; 13 g carbohydrates; 10 g protein; 56 mcg folate; 68 mg cholesterol; 2 g sugars; 0 g added sugars; 749 IU vitamin A; 67 mg vitamin C; 168 mg calcium; 2 mg iron; 297 mg sodium; 285 mg potassium
  • Nutrition Bonus: Vitamin C (112% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, ½ medium-fat protein, ½ high-fat protein, 2 fat

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