Wednesday, June 24, 2009

HIGH CHROMIUM RECIPE : Nutty Broccoli Appetizers

COMPONENTS:
1 Tb. extra virgin olive oil

1/4 cup finely chopped onions

4 mashed garlic cloves

10 ounces frozen chopped broccoli

1 cup bread crumbs, preferably whole wheat

1/4 cup chopped walnuts

1/4 cup grated Parmesan cheese

1/2 tsp. each dried oregano and basil

Salt and black pepper, to taste

1/2 cup egg substitute (equivalent to 2 eggs)

Optional: low-sodium soy or teriyaki sauce, for dip

INSTRUCTIONS
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.

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