Parmesan Broccoli Bites

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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.

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Prep Time:
20 mins
Additional Time:
25 mins
Total Time:
45 mins
Servings:
6
Yield:
6 servings

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

  • cup grated Parmesan cheese

  • ¾ teaspoon paprika

  • ½ teaspoon baking powder

  • ¼ teaspoon salt

  • teaspoon cayenne pepper (Optional)

Directions

  1. Preheat oven to 425 degrees 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 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.

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