Broccoli and Cheddar Quinoa Bites

Subtitle: A Nutritious and Delicious Snack

Introduction:

Looking for a healthy, satisfying, and tasty snack? Try these Broccoli and Cheddar Quinoa Bites! Packed with nutrients, they’re perfect for any occasion.

Ingredients:

1 cup cooked quinoa (about ½ cup uncooked) 1 cup finely chopped broccoli florets 1 cup shredded sharp cheddar cheese 1/4 cup grated Parmesan cheese 1/2 cup panko breadcrumbs 1/4 cup chopped green onions 1 large egg, lightly beaten 1/4 cup non-fat Greek yogurt 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp salt 1/4 tsp black pepper Cooking spray or oil for greasing

Yield: 20 bites

Calories per bite: 61

Total Prep and Cooking Time: 40 minutes

I. Gather Your Ingredients First, gather all your ingredients to make the preparation process smoother. Measure them accurately for the best results.

II. Preheat the Oven and Prepare the Baking Sheet Next, preheat your oven to 350°F (180°C). Lightly grease a mini muffin tin with cooking spray or oil.

III. Cook the Quinoa Begin by rinsing ½ cup of uncooked quinoa in a fine-mesh strainer. In a small saucepan, bring 1 cup of water to a boil. Add the quinoa, cover, and reduce heat to low. Cook for 12-15 minutes, or until the quinoa is tender and the water is absorbed. Allow the quinoa to cool slightly.

IV. Prepare the Broccoli While the quinoa is cooking, wash and finely chop the broccoli florets. Ensure the pieces are small to ensure even cooking and better texture.

V. Combine the Ingredients In a large mixing bowl, combine the cooked quinoa, chopped broccoli, cheddar cheese, Parmesan cheese, panko breadcrumbs, and green onions.

VI. Season and Add Wet Ingredients To the mixture, add garlic powder, onion powder, salt, and pepper. Stir well to evenly distribute the spices. Then, add the lightly beaten egg and non-fat Greek yogurt. Mix thoroughly until all ingredients are well combined.

VII. Fill the Muffin Tin Spoon the mixture into the prepared mini muffin tin. Press down gently on each bite to ensure they hold their shape.

VIII. Bake the Quinoa Bites Place the muffin tin in the preheated oven. Bake for 20-25 minutes, or until the bites are golden brown and set.

Now for the Fun Part:

IX. Cool and Serve Finally, remove the muffin tin from the oven. Let the quinoa bites cool in the tin for 5 minutes before transferring them to a wire rack to cool completely. Serve warm or at room temperature.

Nutritional Information (per bite): Calories: 61 Total Fat: 2.8g Saturated Fat: 1.4g Trans Fat: 0g Cholesterol: 15mg Sodium: 116mg Total Carbohydrate: 5.5g Dietary Fiber: 0.7g Total Sugars: 0.4g Protein: 3.5g Vitamin D: 2% Calcium: 7% Iron: 2% Potassium: 2%

Conclusion:

In conclusion, these Broccoli and Cheddar Quinoa Bites are not only delicious but also packed with nutrients. The benefits of both Broccoli and Quinoa and their nutrition comparison can be read in the following article written by Souper Sage. Enjoy them as a snack or appetizer and savor the fantastic flavors!

If you liked this healthy recipe, you could find many more in our RECIPES section right here at Aussie Fitness Centre.

broccoli healthy recipe