Cheesy Cauliflower and Edamame Nuggets

  March 19, 2015  |    Blog>Recipes

Looking for new ways to squeeze veggies into your diet without having to eat another salad or steamed veggies? Then say  hello to your new Meatless Monday “go-to” scrumptious meal or snack! These cheesy patties are deliciously crispy on the outside and soft and moist on the inside and super fun and easy to make.  You’ll never believe your new love is primarily veggies, instead, you’ll feel like you are getting a taste bud excursion.   We made these even easier to prepare and used the frozen cauliflower florets which makes them an absolute breeze to whip up.  You can even try dipping them in some ranch dressing if you really want to indulge in this snack! Who wouldn’t want to get their hands a little messy making this cheesy filled veggie delight?!

And you may enjoy these other ways to squeeze veggies in your life! Try our I Beg Your Parsnips, our Skinny Cauliflower Gratin and our Guilt Free Kale Chips! 

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Cheesy Edamame and Cauliflower Nuggets

 

Makes 12 Servings

 

Ingredients

3 cups cauliflower florets, steamed (or frozen, microwaved)

1 ¼ cup of Panko bread crumbs

1 egg (we use Eggland’s Best eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)

2 egg whites

3 ounces finely shredded low –fat cheddar cheese

1/4 cup shelled edamame

1/4 tsp onion power

1/4 tsp pepper

Dash of cumin

Dash of garlic powder

 

Directions

  1. 1. Preheat oven to 375 degrees.
  2. 2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. 3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. 4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. 5. Leave in the oven for 25 minutes. Add salt to taste.

 

Nutrition Facts per serving (2 patties):

112 calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein

 

 

*The Nutrition Twins work with Eggland’s Best to help people to have healthy diets.

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Cheesy Cauliflower and Edamame Nuggets
 
Author:
Serves: 12
Ingredients
  • 3 cups cauliflower florets, steamed (or frozen, microwaved)
  • 1 ¼ cup of Panko bread crumbs
  • 1 egg (we use
  • Eggland’s Best
  • eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)
  • 2 egg whites
  • 3 ounces finely shredded low –fat cheddar cheese
  • ¼ cup shelled edamame
  • ¼ tsp onion power
  • ¼ tsp pepper
  • Dash of cumin
  • Dash of garlic powder
Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. Leave in the oven for 25 minutes. Add salt to taste.
  6. Nutrition Facts per serving:
  7. calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein
  8. Serving Size 2
Notes
*The Nutrition Twins work with Eggland’s Best (http://bit.ly/1HVNeap) to help people to have healthy diets.
Nutrition Information
Serving size: 2 Calories: 112 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12.5 g Sugar: 0 g Sodium: 190 mg Fiber: 2.25 g Protein: 11 g

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