Thursday, June 18, 2009

Nutty Broccoli Bites

This is a nice little bite before dinner when you have guests. I found this on a recipe website a couple years ago and when I tried it, I knew it was a keeper. Broccoli is high in chromium. Chromium is an essential trace mineral that the body needs to metabolize carbohydrates, fats and proteins; it also helps control blood-sugar levels by enhancing insulin's effects at the cellular level in muscles as well as being a good source of Vitamin C. The recipe is also lower in fat and cholesterol. I always use a high quality Parmesan cheese for the excellent flavor it lends. Never skimp in that regard. To save time, I usually make this recipe in a smaller cookie sheet with sides. Then I cut it into small square bite size pieces, and serve on a glass platter. But, it is also fun for the kids to help you prepare as balls and maybe, just maybe, they will try some and voila! have them eating broccoli. The recipe calls for a soy sauce or teriyaki dip, but I think they stand well on their own without it. But, this lends itself to something different. And for the kids, try some spaghetti sauce as a dip. My grandkids will eat a lot of things, as long as they have something in which they can dip it! I have also fussed on occasion and put a piece of chopped red pimento on top of each square. That gives it a more professional look if that is what you are going for. Suffice it to say, this is not just good, it is good for you!
Nutty Broccoli Appetizers Ingredients
1 Tb. extra virgin olive oil
1/4 cup onions, chopped
4 garlic cloves
10 ounces broccoli, frozen chopped
1 cup bread crumbs, preferably whole wheat
1/4 cup walnuts, chopped
1/4 cup Parmesan cheese
1/2 tsp. each dried oregano and basil
Salt and black pepper, to taste
1/2cup egg substitute (equivalent to 2 eggs)

(Optional: low-sodium soy or teriyaki sauce, for dip)
Saute onions and garlic in olive oil.
Cook broccoli according to package directions; squeeze out excess water. Cool slightly.
Combine with remaining ingredients.
Form into balls 1 1/2 inches in diameter. Place on non-stick pan. Spray balls with olive oil or canola spray.
Bake in preheated 400-degree oven 20-30 minutes, or until brown. Serve warm or at room temperature.
Makes 24 balls. (Note: You also can spread mixture in a shallow pan, bake and cut into squares.)

Nutrition per ball: 33 calories, 1.9g fat (0.4g saturated), 1.9g protein, 2.5g carbohydrates, 0.5g fiber, 41mg sodium.


  1. These look so tempting and here they are also healthy- I love this idea! thanks for a great recipe!

  2. Linda, look how vibrant those colors are! And walnuts with just about anything has to be terrific. Oh, yeah, I'm eating my broccoli now!

  3. I really love this recipe. Thank you. Have a great day.

  4. I love this and the photo is very appealing! Makes me want them!


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