Name: Parmesan Broccoli Bites
Prep time: 20 min
Total time: 45 min
Ingredients: Olive oil or canola oil cooking spray; 1 pound broccoli crowns, trimmed; 2 tablespoons cornstarch; 2 large eggs, beaten; 1 tablespoon reduced-fat milk; 1.25 cups almond flour or almond meal; 0.66666668653488 cup grated Parmesan cheese; 0.75 teaspoon paprika; 0.5 teaspoon baking powder; 0.25 teaspoon salt; 0.125 teaspoon cayenne pepper

Parmesan Broccoli Bites

3.5

(2)

2 Reviews

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.

By Christine Burns Rudalevige

Updated on April 2, 2020

Prep Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low Carbohydrate High Fiber Gluten-Free Vegetarian Soy-Free Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

Ingredients

Olive oil or canola oil cooking spray
1 pound broccoli crowns, trimmed
2 tablespoons cornstarch
2 large eggs, beaten
1 tablespoon reduced-fat milk
1 ¼ 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)

Directions

Preheat oven to 425 degrees F. Coat a large baking sheet with cooking spray.
Cut broccoli into florets and peel the stems. Toss with cornstarch in a large bowl.
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.
Bake the broccoli, without turning, until golden brown and tender-crisp, 25 to 30 minutes.

Nutrition Facts (per serving)

218	Calories
15g	Fat
13g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup broccoli
Calories 218
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 4g	15%
Total Sugars 2g
Protein 10g	21%
Total Fat 15g	19%
Saturated Fat 3g	13%
Cholesterol 68mg	23%
Vitamin A 749IU	15%
Vitamin C 67mg	75%
Folate 56mcg	14%
Sodium 297mg	13%
Calcium 168mg	13%
Iron 2mg	9%
Magnesium 75mg	18%
Potassium 285mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.