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Nutritional Recipes

“Hulk” Bites

Written by COA Nutrition Team On December 14, 2018

These Broccoli bites are a great veggie side dish or a snack! As a bonus, it is also a great source of Folate, fiber (1 gram for every 10 calories!), and even protein. If your kids aren’t keen on broccoli yet, making these and call them “Hulk food” might be just the dish that turns them!

INGREDIENTS

  • 2 cup of broccoli florets
  • 2 large eggs
  • 1/2 teaspoon of sea salt
  • 1/2 cup of panko (Japanese breadcrumbs)
  • 2 ounce of grated Parmesan cheese
  • 2 tablespoon of olive oil

DIRECTIONS

  1. Steam broccoli just until fork-tender.
  2. Add broccoli, egg, salt, breadcrumbs, and Parmesan to a food processor; blend just until finely chopped. Using 1 tablespoon at a time, form into balls.
  3. Heat oil in a skillet. Drop balls of broccoli mixture into hot oil, flattening with a spatula. Cook both sides until crispy.
  4. Serve warm.
  5. Suggestion for serving: Try our delicious “Super Healthy Dipping Sauce” recipe!

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Choose whole grains

Pick whole grains over refined grains, at least 50 percent of the time. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients. Try quinoa, whole wheat pasta, oats, farro and barley as side dishes, on top of salads and in soups.

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