8 Broccoli Patties - 19.7g Carbs, 2.9g Fiber, 2.7g Sugar
From: Healthy Recipes on Facebook
2 tsp vegetable oil
2 cloves garlic, minced
1/2 onion, chopped
1 (12 oz bag) frozen broccoli, defrosted
3/4 cup panko breadcrumbs
1/2 cup sharp cheddar cheese
1/3 cup parmesan cheese
2 eggs, beaten
Salt, to taste
Pepper, to taste
Preheat the oven to 400 degrees. Lightly grease a baking sheet lined with aluminum foil.
Heat the oil in a small pan over medium heat, add in the garlic and onions. Season with salt/pepper to taste. Saute until onions are garlic are tender, set aside to cool.
Add the broccoli to a kitchen towel. Wrap the towel around the broccoli and squeeze out the extra moisture. Pour the drained broccoli into a large bowl.
To the same bowl, add the panko, the cheeses, eggs, and salt/pepper to taste. Mix together and form into patties, place on the prepared baking sheet.
Bake in the preheated oven for 15 minutes. Flip and bake for another 15 minutes or until browned and crispy.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 174 g
Nutrition per Serving: 260 Calories, 121 Calories from Fat, 13.5g Total Fat, 6.8g Saturated Fat, 0g Trans Fat, 110mg Cholesterol, 346mg Sodium, 339mg Potassium, 19.7g Total Carbs, 2.9g Dietary Fiber, 2.7g Sugars, 19.4g Protein
Vitamin A 18% - Vitamin C 131% - Calcium 32% - Iron 6%
Nutrition Grade: B
Good points:
High in calcium
High in phosphorus
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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