Broccoli Crunch Snack Bites
What is it:
Broccoli Crunch Snack Bites are delightful and healthy bite-sized snacks made primarily from broccoli. These tasty morsels are perfect for snacking, appetizers, or even as a side dish. They offer a satisfying crunch with a burst of flavors, making them a favorite among both kids and adults.
History:
The exact origin of Broccoli Crunch Snack Bites is uncertain, but they are rooted in the broader trend of incorporating healthier ingredients into snack foods. Broccoli has been a popular vegetable for centuries due to its nutritional benefits, and creative cooks have been finding ways to make it more appealing as a snack. The specific recipe for Broccoli Crunch Snack Bites likely evolved over time as people experimented with different ingredients and flavors.
Components:
Here are the main components of Broccoli Crunch Snack Bites:
1. Broccoli: The star ingredient, broccoli, is finely chopped or processed to form the base of the snack bites. Broccoli is rich in vitamins, fiber, and antioxidants.
2. Breadcrumbs: Breadcrumbs are used to bind the ingredients together and give the bites their crispy texture.
3. Cheese: Grated cheese, often cheddar or Parmesan, is added to enhance the flavor and provide a gooey, melty quality when baked.
4. Eggs: Eggs act as a binder, holding the mixture together.
5. Seasonings: Various seasonings like garlic powder, onion powder, salt, and pepper are used to flavor the bites.
6. Optional Add-Ins: Some recipes may include additional ingredients like diced onions, red pepper flakes for a hint of spice, or bacon bits for extra flavor.
Steps to Prepare Broccoli Crunch Snack Bites:
Ingredients:
- 2 cups finely chopped broccoli
- 1 cup breadcrumbs
- 1 cup grated cheese (cheddar or Parmesan)
- 2 eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Optional add-ins as desired
Instructions:
1. Prepare the Broccoli:
- Steam the broccoli until it’s tender. You can do this by placing the chopped broccoli in a microwave-safe bowl with a small amount of water, covering it, and microwaving it for a few minutes. Drain any excess water.
2. Mix Ingredients:
- In a large bowl, combine the steamed broccoli, breadcrumbs, grated cheese, eggs, garlic powder, onion powder, salt, pepper, and any optional add-ins you desire. Mix until everything is well combined.
3. Form the Bites:
- Preheat your oven to 375°F (190°C).
- Line a baking sheet with parchment paper.
- Take small portions of the mixture and roll them into bite-sized balls or shape them into small patties. Place them on the prepared baking sheet.
4. Bake:
- Bake in the preheated oven for about 20-25 minutes or until the snack bites turn golden brown and crispy.
5. Serve:
- Let them cool for a few minutes before serving. These can be enjoyed on their own or with a dipping sauce of your choice, such as marinara or ranch dressing.
Time Needed:
Preparation time for Broccoli Crunch Snack Bites is approximately 30 minutes, including the time to steam the broccoli and bake the bites. This recipe yields around 20-24 snack bites, depending on the size you make them.
Whether you’re looking for a nutritious snack or a creative way to incorporate more vegetables into your diet, Broccoli Crunch Snack Bites are a delicious and satisfying option that’s easy to prepare at home. Enjoy experimenting with different seasonings and add-ins to suit your taste preferences!
Nutrition Facts for Broccoli Crunch Snack Bites:
Please note that these values are approximate and can vary based on the specific ingredients and portion sizes used in your recipe. The values provided here are for general reference.
Serving Size: 1 snack bite (assuming 24 snack bites from the recipe)
Calories: Approximately 50 calories per snack bite
Total Fat: About 2.5 grams per snack bite
- Saturated Fat: Approximately 1.5 grams per snack bite
Cholesterol: Around 20 milligrams per snack bite
Sodium: Approximately 100 milligrams per snack bite
Total Carbohydrates: About 4 grams per snack bite
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Dietary Fiber: Approximately 0.5 grams per snack bite
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Sugars: Less than 1 gram per snack bite
Protein: Around 3 grams per snack bite
Vitamins and Minerals:
- Broccoli is a rich source of vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate, potassium, and calcium. The exact amounts will vary based on the size and variety of broccoli used.
Health Information:
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Low in Calories: Broccoli Crunch Snack Bites are relatively low in calories, making them a guilt-free snack option.
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Rich in Fiber: While they may not be exceptionally high in fiber, the inclusion of broccoli and breadcrumbs does provide some dietary fiber, which can aid in digestion and promote a feeling of fullness.
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Good Source of Protein: These snack bites contain a moderate amount of protein, which is essential for muscle repair and overall body function.
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Nutrient-Dense: Broccoli is packed with essential vitamins and minerals, including vitamin C, which supports the immune system, and vitamin K, which is important for bone health.
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Moderate Fat Content: The fat content in these bites comes mainly from the cheese and eggs. While they do contain some saturated fat, it’s not excessive when consumed in moderation.
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Controlled Sodium: The sodium content can be controlled by adjusting the amount of salt used in the recipe. Keeping it moderate is beneficial for those watching their sodium intake.
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Customizable: You can modify the recipe to suit your dietary preferences. For example, you can use whole wheat breadcrumbs for added fiber or reduce the cheese if you’re looking to lower fat content.
Remember that the nutritional value of your Broccoli Crunch Snack Bites may vary based on the specific ingredients you use, so it’s a good idea to check labels and calculate nutrition facts if you have specific dietary requirements or restrictions. These snack bites can be a tasty way to incorporate more vegetables into your diet while enjoying a satisfying crunch.
