• prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    You'll be surprised how much broccoli is crammed into these! They certainly don't taste healthy - but they are. They are juicy and moist inside, golden on the outside, they stay pretty round after baking, and are gorgeous to serve as a vegetarian main or as bites! Serves 3 - 4 as a main. Recipe video below and Gluten Free option in notes.

    Ingredients

    • 2 cups (packed) roughly chopped soft cooked broccoli (well drained) (~400g/13 oz raw broccoli) (Note 1)
    • 1 cup panko breadcrumbs
    • 2 eggs
    • 3/4 cup shredded cheese (Cheddar, Colby or Tasty cheese are my usual)
    • 2 shallots / scallions , finely sliced
    • 2 cloves garlic , minced
    • 1/4 tsp salt
    • Black pepper
    • Olive oil spray
    • 2/3 cup plain yoghurt
    • Zest of 1/2 lemon
    • 1 tbsp lemon juice
    • 1/2 garlic clove , minced
    • 2 tsp extra virgin olive oil (adjust to taste, depends on fat % of yoghurt used)
    • Salt and pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 3
    • Amount Per Serving
    • Calories: 332 % Daily Value *
    • Total Fat: 13 g 19.37%
    • Saturated Fat: 6 g 32.37%
    • Trans Fat: 0 g %
    • Cholesterol: 31 mg 10.37%
    • Sodium: 725 mg 30.21%
    • Calcium: 395 mg 39.54%
    • Potassium: 427 mg 12.21%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.09%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 36 g %
    • Dietary Fiber: 5 g 19.4%
    • Sugar: 7 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 25.41%
    • Vitamin C 133.34%
    • Vitamin D 4.44%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq

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