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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Crunchy Veggie Bites

Source: Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom

Serves: 8

1½ lbs. broccoli florets	1½ cups cornflake crumbs
(about 5 cups)	½ cup grated nonfat
2 lbs. cauliflower florets	Parmesan cheese
(about 4½ cups)	¾ tsp. garlic powder
1 cup egg substitute	¼ tsp. pepper
¼ cup evaporated skim milk

Preheat oven to 475ºF. Line Baking sheet(s) with foil and spray with cooking spray. Place broccoli in microwave-safe dish; add several tablespoons water, cover and microwave 4 to 7 minutes, just until tender-crisp. Repeat with cauliflower. Drain well. Combine egg substitute and evaporated skim milk in medium bowl and mix well. Combine cornflake crumbs, Parmesan cheese, garlic powder and pepper on paper plate or plastic bag and toss until well mixed. Dip vegetables in egg mixture; roll in crumb mixture until coated. Arrange vegetables in single layer on baking sheet(s) and spray lightly with cooking spray. Bake 15 to 20 minutes, until crisp and browned. Vegetables can be frozen; thaw in refrigerator for several hours and reheat in 500ºF oven 7 to 8 minutes, until heated through.

Nutrition per Serving Exchanges Carb Choices

Calories 146 ½ very lean meat 2

Fat 0.5 g 1 starch

Carbohydrates 26 g 2 vegetable

Protein 11 g

Cholesterol ‹1 mg

Dietary Fiber 5 g

Sodium 314 mg