Total: 1 hr 5 mins
- ½ cup quinoa
- ⅛ teaspoon salt plus 1/4 teaspoon, divided
- ¾ cup finely chopped broccoli
- ¾ cup shredded Cheddar cheese
- ½ teaspoon baking powder
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon ground pepper
- 1 large egg, lightly beaten
- Cooking spray
Preheat oven to 350 degrees F. Line 16 cups of a 24-cup mini muffin pan with paper liners (see Tip) or coat with cooking spray.
Cook quinoa with 1/8 tsp. salt according to package directions. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl and let cool for at least 10 minutes.
Add broccoli, Cheddar, baking powder, garlic powder, onion powder, pepper, and the remaining 1/4 tsp. salt to the quinoa. Stir in egg.
Divide the quinoa mixture among the prepared muffin cups, pressing firmly with lightly moistened fingers. Mist the tops with cooking spray.
Bake until golden, 22 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes, then remove to the rack to cool completely.
Tip: If you use paper liners, refrigerate the baked bites for at least 2 hours before removing from the liners, to prevent sticking. To make ahead: Refrigerate for up to 3 days.
Equipment: Mini-muffin pan (24-cup)
87 calories; protein 4.6g; carbohydrates 7.8g; dietary fiber 0.9g; sugars 0.4g; fat 4.2g; saturated fat 2g; cholesterol 32mg; vitamin a iu 345.7IU; vitamin c 6.2mg; folate 29.7mcg; calcium 92.3mg; iron 0.7mg; magnesium 26mg; potassium 99.9mg; sodium 208.7mg.
Beth Lipton Eating Well