Broccoli-Cheddar Appetizers are easy to make and only 40 calories

Bethany Thayer
| Henry Ford Health

The holidays are the season of appetizers, but how do you keep them light and healthy? Try our Broccoli Cheddar Bites for an appealing appetizer that won’t leave you feeling full before a holiday feast. Broccoli and cheddar are always a winning combination, and we add parmesan, onion, and red pepper to enhance the flavor profile.

These broccoli bites are held together with panko, the Japanese breadcrumbs that have become widely available in the United States. Panko, often used in coatings for traditional fried Japanese dishes like katsu (cutlets), is processed to make each crumb light and flaky. This keeps dishes crispy and airy.

It’s always fun to find a tasty way to incorporate more vegetables like broccoli into your meals. Although it is now eaten around the world, broccoli was first cultivated almost 2,000 years ago in Italy and is likely derived from a variety of wild cabbage. It is an excellent source of vitamin C, an important immune system booster in these cold months when colds and flu are prevalent. Broccoli also provides antioxidants to protect against cancer and contains fiber, vitamin K and vitamin A to aid digestion and improve bone strength.

Try using whole wheat flour instead of all-purpose flour to add a little more fiber and nutty flavor to your broccoli bites. (You may need to add a little more liquid to hold them together.) If there are dietary issues to address, play around with dairy-free cheeses or gluten-free flour and panko. And if you’re hosting a large group, consider doubling the recipe. These bites will be quickly scooped up by party guests.

Bethany Thayer is a registered dietitian nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email [email protected].

Broccoli and Cheddar Bites

Given : 24/ Preparation time: 15 minutes / Total duration: 45 minutes

1 package (12 ounces) frozen broccoli cuts

⅓ cup panko breadcrumbs

⅓ cup all-purpose flour

1 teaspoon of baking powder

¼ teaspoon of salt

¼ teaspoon ground black pepper

½ cup skim milk

1 large egg

1 to 2 teaspoons hot sauce

¼ cup finely chopped onion

¼ cup finely diced red pepper

3 ounces (about ¾ cup) low-fat sharp cheddar cheese, grated

⅓ cup grated parmesan

Vegetable Oil Cooking Spray

Preheat oven to 350 degrees.

Thaw the broccoli cuts and squeeze them well to remove excess moisture. Roughly cut into small pieces; Cancel.

In a small bowl, combine panko breadcrumbs, flour, baking powder, salt and black pepper. In a large bowl, whisk together the milk, egg and hot sauce. Add the panko mixture to the egg mixture and stir to combine. (The dough will have a few lumps.)

Stir in broccoli, onion, red pepper, cheddar and parmesan.

Generously coat mini-muffin cups with cooking spray and divide mixture evenly to make 24 bites.

Bake for 30 minutes or until top is golden brown. Remove from oven and serve.

By Henry Ford LiveWell.

40 calories (33% of fat), 1.5 grams fat (0.5 grams sat. fat), 4 grams carbohydrates22 grams protein96 mg sodium11mg cholesterol90 mg calcium0.5 grams fiber. Food exchanges: 1 vegetable, ½ protein.