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Baked Broccoli-Chedar Quino Bites

Total: 1 hr 5 mins

Servings: 8

Ingredients

  • 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

Directions

Step 1

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.

Step 2

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.

Step 3

Add broccoli, Cheddar, baking powder, garlic powder, onion powder, pepper, and the remaining 1/4 tsp. salt to the quinoa. Stir in egg.

Step 4

Divide the quinoa mixture among the prepared muffin cups, pressing firmly with lightly moistened fingers. Mist the tops with cooking spray.

Step 5

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.

Tips

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)

Nutrition Facts

Serving Size: 

2 bites

Per Serving:

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

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