Broccoli Cauliflower Nuggets
Broccoli Cauliflower Nuggets
  • prep: 30 min
  • cook: 16 min
  • total: 46 min
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  • servings:
  • Summary

    These are some delightful little vegetarian nuggets to please kids and adults. Serve with an organic ketchup, marinara or even a yogurt dip . Makes 25-27 nuggets. Easily double recipe if you need to make a big batch. You can freeze extra too. Defrost in fridge overnight a short reheat in the microwave.

    Ingredients

    • 1/2 bunch of broccoli, washed and cut into small florets (about 3/4 lb after stems cut off)
    • 1/2 head cauliflower, washed and cut into small florets (about 3/4 lb)
    • 3/4 cup panko breadcrumbs
    • 1 cup sharp cheddar cheese, shredded (other preferred orange or white cheese would be fine)
    • 2 tsp Italian seasoning
    • 1 tsp sea salt
    • 1/2 tsp ground black pepper
    • 1/2 tsp granulated garlic
    • 2 eggs, lightly whisked
    • Steamer basket with pot
    • Food processor with "S" blade
    • *Large Baking sheet lined with parchment paper in baking
    • *Griddle or skillet if browning and pan frying
    • Olive oil to just coat griddle or skillet

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 726 % Daily Value *
    • Total Fat: 65 g 99.38%
    • Saturated Fat: 14 g 67.79%
    • Trans Fat: 0 g %
    • Cholesterol: 29 mg 9.58%
    • Sodium: 854 mg 35.57%
    • Calcium: 323 mg 32.34%
    • Potassium: 549 mg 15.68%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.13%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 4 g 17.44%
    • Sugar: 8 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 5 g
    • Vitamin A 18.63%
    • Vitamin C 194.73%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat12
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq

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