These two -bite broccoli bites are made with broccoli, rice, cherdar and Parmigiano and cooked in a creamy egg base for an excellent gym breakfast!
- Taste: These broccoli bites are perfectly crunchy, full of cheese, salty flavor and approved for children.
- Save time: Map the cooking and use frozen chopped broccoli and remained rice.
- Recommended tools: Mini muffin tIS or silicone create small ideal snacks. You can also use regular beds for larger portions.
- Budget tip: Add remaining chicken, baked potatoes or other vegetables to further stretch the recipe.
- Service: Serve this versatile recipe as a snack, a camera, a filler for lunch or a vegetarian side dish!
What’s in broccoli bites?
Broccoli: Use fresh or frozen broccoli and make sure it is cooked for a tender crunchy and well drained so that the bites remain soft. Finely cut the broccoli for the best consistency.
Rice: Use white rice, brown or cauliflower. Esh potatoes hash of Quinoa, Couscous or hash branded are also excellent options!
Cheese: Cheddar and acute or extra -sharp Parmigiano give a lot of flavor to this recipe. You can add or integrate with what you have at hand.
Cream: Eggs at room temperature and cheese cream make a faster mixing.
Favorite variations
- Pump the proteins with crumbled bacon, diced ham, remaining chicken, cooked tofu or chia seeds.
- Add a little sauce, Tabasco or buffalo sauce to passage 3 for a spicy broccoli bite! Or, add a spicy bite with a south -western mixture or a Cajun mixture.
- Exchanges the acid cream for simple Greek yogurt for a smaller number of calories with the same great taste.
- The sharp cherdar cheese and the Parmesan give the best salty flavor, but a grated Mexican mixture, the mozzarella or the crumbled feta will also give that delicious cheese taste.
Tips for the best bites!
- Let the broccoli be fully cooled before mixing it in the mixture of eggs so that it does not make the bites watery!
- Avoid excessively so that they remain humid and soft. Once removed from the oven, they will continue to cook a little.
- The combination of rice and eggs produces a very sticky batter, then make sure to fatte the muffin boxes or to use the muffins linings to prevent them from attacking. It wouldn’t even hurt a kitchen spray for muffins.
- If you don’t use the linings, perform a butter knife around the muffin wells while they are still hot, then let them cool more before removing them.
Memorizing broccoli bites
- Keep the remaining broccoli bites in an airtight container in the refrigerator for a maximum of 4 days.
- Enjoy cold or warms at 30 second intervals in the microwave.
- Slide the baked bites on a pan in a single layer, then keep in a freezer bag with zipper for a maximum of one month.
Breakfast traveling
Has your family loved these broccoli bites? Leave us an evaluation and comment below!
Broccoli bite
Egg, rice and three types of cheese with broccoli cooked in mini muffin boxes make perfect small snack snacks.
Prevent the screen from becoming dark
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Preheat the oven to 375 ° F.
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Bring a medium water pot to the boil. Add the broccoli and cook until they reach the tender crisp, about 3-4 minutes. Drain very well and cut into small pieces. Cool completely.
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Add the egg, the cheese cream, the sour cream, the mustard powder, the garlic powder, the salt and the pepper in a large bowl until smooth. Mix chopped broccoli, rice and both cheeses.
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Grease a mini pond for muffins or use silicone lining. Gently divide the rice mixture on muffin wells.
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Cook 14-18 minutes or until it is golden on the top.
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Leave to cool in the pan at least 5 minutes before removing. To loosen, gently perform a knife around the edges of each cup of broccoli.
- Grease the muffin boxes Very well since the rice and the egg really make a stick!
- For the best results, avoid excessive broccoli bites. If pulled by the oven, they will continue to cook a little (this is called Cooking Carryover).
- Perform a butter knife along the edges of the cups while they are still hot and let them cool before removing you from the pan.
- Keep the remaining cheese broccoli bites in a covered container in the refrigerator for a maximum of 4 days. Enjoy cold or warms.
- Wrap the individual bite of broccoli in a plastic wrapping and freeze them in a zip bag for a maximum of 4 weeks. Allow them to defrost in the refrigerator before serving.
Service: 1broccoli bite | Calories: 57 | Carbohydrates: 5G | Protein: 2G | Fat: 3G | Saturated fat: 2G | Polynsaturo fat: 0.2G | Monolysatuine fat: 1G | Trans fat: 0.001G | Cholesterol: 16mg | Sodium: 76mg | Potassium: 43mg | Fiber: 0.3G | Sugar: 0.3G | Vitamin A: 155Iu | Vitamin C: 7mg | Soccer: 48mg | Iron: 0.1mg
The nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
Course Appetizer, side dish, snacks
Kitchen American© Spendewithpennies.com. The content and photographs are protected from copyright. The sharing of this recipe is both encouraged and appreciated. It is strictly prohibited to copy and/or glue complete recipes to any social media. Please view my policy of use of the photo here.
This recipe was inspired by Kraft’s recipes.
