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Crunchy Veggie Bites

Categories: Entertaining, Make ahead, Snacks
Type: Appetizers and Snacks

Here's a great way to get everyone eating healthy broccoli and cauliflower florets.

Serves: Serves: 8


  • 1 1/2 pounds broccoli florets (about 5 cups)
  • 2 pounds cauliflower florets (about 4 1/2 cups)
  • 1 cup egg substitute
  • 1/4 cup evaporated skim milk
  • 1 1/2 cups cornflake crumbs
  • 1/2 cup grated nonfat Parmesan cheese
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon pepper

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  1. Preheat oven to 475F.
  2. Line baking sheet(s) with foil and spray with cooking spray.
  3. Place broccoli in microwave-safe dish; add several tablespoons water, cover and microwave 4 to 7 minutes, just until tender-crisp. Repeat with cauliflower. Drain well.
  4. Combine egg substitute and evaporated skim milk in medium bowl and mix well.
  5. Combine cornflake crumbs, Parmesan cheese, garlic powder and pepper on paper plate or plastic bag and toss until well mixed.
  6. Dip vegetables in egg mixture; roll in crumb mixture until coated. Arrange vegetables in single layer on baking sheet(s) and spray lightly with cooking spray.
  7. Bake 15 to 20 minutes, until crisp and browned. Vegetables can be frozen; thaw in refrigerator for several hours and reheat in 500F oven 7 to 8 minutes, until heated through.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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