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Veggie Bites

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Veggie Bites
  • Prep 15 min
  • Total 30 min
  • Ingredients 7
  • Servings 8
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Enjoy these veggie bites sprinkled with cheese – a perfect appetizer that’s ready in 30 minutes.

Ingredients

  • 1/3 cup butter or margarine, melted
  • 1 egg
  • 2 teaspoons water
  • 1/2 cup Gold Medal™ all-purpose flour
  • 1/2 teaspoon salt or seasoned salt
  • 2 cups fresh vegetables (such as broccoli flowerets, cauliflowerets, 1/4-inch carrot slices, 1/2-inch zucchini slices, 1/2-inch strips green or red bell pepper)
  • Grated Parmesan cheese, if desired

Directions

  • 1
    Heat oven to 475°F. On bottom of 15x10x1-inch or 13x9-inch pan, brush about 2 tablespoons of the melted butter.
  • 2
    In shallow dish, beat egg and water with fork. In another shallow dish, mix flour and salt. Dip about 1/4 of the vegetables into egg mixture. Remove 1 piece at a time with slotted spoon, fork or hands; roll in flour mixture to coat. Place in pan. Repeat with remaining vegetables. Pour remaining butter carefully over each vegetable piece and into pan.
  • 3
    Bake 10 to 12 minutes, turning once, until vegetables are tender and coating is light golden brown; drain. Sprinkle lightly with cheese.

Expert Tips

  • tip 1
    Learning to bake and cook is a wonderful opportunity for creativity. Preparing a food from beginning to end gives kids a sense of accomplishment and helps build confidence. They’ll learn that home-baked food tastes better and is better for them; making recipes like Veggie Bites can be the beginning step for kids to learn to make healthy food choices.

Nutrition Information

110 Calories, 8g Total Fat, 2g Protein, 8g Total Carbohydrate, 0g Sugars

Nutrition Facts

Serving Size: 1/4 Cup
Calories
110
Calories from Fat
80
Total Fat
8g
13%
Saturated Fat
5g
25%
Trans Fat
0g
Cholesterol
45mg
16%
Sodium
220mg
9%
Potassium
95mg
3%
Total Carbohydrate
8g
3%
Dietary Fiber
0g
0%
Sugars
0g
Protein
2g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
8%
8%
Calcium
0%
0%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Enjoy these veggie bites sprinkled with cheese – a perfect appetizer that’s ready in 30 minutes.
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