Asian Rice

Asian Rice

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon oil
2 eggs, beaten
1 package (16 ounces) frozen Asian style vegetables or 1 pound fresh vegetables
3 cups cooked rice
1 teaspoon garlic powder or 4 cloves of garlic
1⁄4 teaspoon ground ginger
1 cup cooked chicken, diced
2 green onions, sliced
1 Tablespoon soy sauce or hot sauce (optional)

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add eggs and scramble. Remove cooked eggs and set aside.
2. Add small amount of water to pan and cook vegetables until tender crisp.
3. Add cooked rice, garlic powder and ground ginger and stir to heat through, breaking up lumps by pressing against pan.
4. Add cooked chicken and cook until heated.
5. Add green onions and cooked egg, and heat through.
6. Serve with soy sauce or hot sauce.
7. Refrigerate leftovers within 2 hours.

Notes

• Use leftover ham or pork in place of chicken.
• Use brown rice to include whole grains

Low-Fat Pumpkin Bread

Low-Fat Pumpkin Bread

Prep time: 15 minutes
Cooking time: 1 hour
Makes: 16 1/2-inch slices
Serving Size 1/2 inch slice

Ingredients

non-stick cooking spray or oil
2 2⁄3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄2 teaspoon ground cloves
1⁄4 teaspoon ground ginger
1⁄4 teaspoon nutmeg
4 large eggs
1 cup canned pumpkin
1 cup dried plum puree (see Notes)
1 cup packed brown sugar
1 cup sugar

Directions

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger, and nutmeg.
3. Add the eggs and pumpkin. Stir until mixed together.
4. In a large bowl, blend the dried plum puree, brown sugar and sugar.
5. Lightly coat a 8 ½ x 4 ½ -inch loaf pan with cooking spray or oil and set aside.
6. Add dry Ingredients to the plum mixture. Stir only until the dry Ingredients become moistened. Be careful not to over mix.
7. Pour batter into loaf pan and spread into the corners.
8. Bake for about 1 hour or until a wooden pick inserted into the center of the loaf comes out clean.
9. Remove from oven and let cool in pan for 10 minutes.
10. Remove from pan and let cool completely on a rack. Slice to serve.
11. Wrap in plastic or foil to store for several days or freeze for up to a month.

Notes

• To make the dried plum puree: combine 2/3 cup pitted dried plums (4 ounces) and 3 tablespoons water in a blender. Blend until the plums are finely chopped.
• If you don't have dried plums on hand, try using applesauce or plum baby food

Apple Spice Baked Oatmeal

Apple Spice Baked Oatmeal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 squares (2.5 inches x 2.5 inches)
Serving Size 2.5 inches x 2.5 inches

Ingredients

1 egg, beaten
1⁄2 cup applesauce
1 1⁄2 cups non-fat or 1% milk
1 teaspoon vanilla
2 Tablespoons oil
1 apple, chopped (about 1 ½ cups)
2 cups old fashioned rolled oats
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon cinnamon

TOPPING
2 Tablespoons brown sugar
2 Tablespoons chopped nuts

Directions

1. Preheat oven to 375 degrees. Lightly oil or spray an 8" x 8" baking pan.
2. Combine the egg, applesauce, milk, vanilla and oil in a bowl. Add the apple.
3. In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid Ingredients and mix well.
4. Pour mixture into baking dish, and bake for 25 minutes.
5. Remove from oven and sprinkle with brown sugar and nuts.
6. Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
7. Serve warm. Refrigerate leftovers within 2 hours.

Notes

• Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture

Hearty Chicken and Homemade Noodle Soup

Hearty Chicken and Homemade Noodle Soup

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

NOODLES
1 1⁄4 cups flour
2 eggs
3 Tablespoons water

SOUP
3 cups water
4 1⁄2 cups low-sodium chicken broth (see Notes)
2 chicken breasts, cooked and chopped
2 cups mixed vegetables, fresh, canned, or frozen
1⁄4 teaspoon pepper

Directions

1. For noodles: Put flour in a medium bowl, make a well in center, and add eggs. Mix well. Add water 1 tablespoon at a time, until dough is stiff but easy to roll.
2. Place dough onto a floured surface. Roll dough to ½ inch thickness using a rolling pin or a sturdy, straight sided drinking glass or jar.
3. Cut into 1/4 to 1/2 inch strips, about 3-5 inches long. Let sit for 5-10 minutes.
4. For soup: In a large pot, add water and chicken broth; bring to a boil.
5. Add noodles a few at a time to water and chicken broth mixture. Bring the soup back to a boil.
6. Add chicken, vegetables, and pepper. Boil for 12-15 minutes or until noodles are tender. Serve warm.
7. Refrigerate or freeze within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Try whole wheat flour to include whole grains.
• Freeze extra for another meal.

Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Wontons

Wontons

Prep time: 30 minutes
Cooking time: 10 minutes
Makes: 36 wontons
Serving Size 6 wontons

Ingredients

1⁄4 cup finely chopped green onion
1⁄4 teaspoon salt
1⁄2 teaspoon sugar
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground ginger, or 1/2 teaspoon fresh grated ginger
1⁄8 teaspoon pepper
1 pinch of cinnamon
1 1⁄2 teaspoons cornstarch
1 1⁄2 teaspoons toasted sesame oil
1 cup cooked ground chicken
1 1⁄2 cups shredded cabbage
3⁄4 cup shredded carrot (about 1 to 2 medium carrots)
36 wonton wrappers
Water or egg white (for the edges of the wontons)

Directions

1. Combine spices, cornstarch, and oil in a large bowl.
2. Add cooked meat and vegetables. Mix well.
3. Place 1 tablespoon of mixture in the center of each wonton wrapper.
4. Brush wrapper edges with water or egg white.
5. Fold wrapper diagonally so corners line up, and press edges together to seal.
6. Bring the side two corners together over the pouch of filling and pinch to close.
7. Spray a steamer basket with nonstick spray. Add wontons so they do not touch. Cover and steam over simmering water for 6-7 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze prior to steaming for later use.
• Use crumbled tofu in place of meat for vegetarian wontons.

Chinese Turnip Pancakes

Chinese Turnip Pancakes

Prep time: 30 minutes
Cooking time: 45 minutes
Makes: 12 pancakes
Serving Size 2 pancakes

Ingredients

Pancakes
1 cup flour
1⁄2 teaspoon black pepper
1 egg
2 cloves garlic, minced
1 Tablespoon low sodium soy sauce
3⁄4 cup water
2 cups turnip, grated
1 cup carrot, grated
1⁄2 cup green onion, thinly sliced
2 Tablespoons oil (for cooking)

Sauce
2 Tablespoons low sodium soy sauce
2 Tablespoons rice vinegar
2 teaspoons brown sugar
2 Tablespoons green onion, thinly sliced

Directions

1. In a large bowl, mix flour, pepper, egg, garlic, soy sauce, and water in a bowl until smooth.
2. Stir in the grated turnip, carrot and green onion.
3. Heat half of oil in a large skillet over medium heat (350 degrees F in an electric skillet). Pour about 1/4 cup of batter for each pancake into skillet. Flatten with a fork into a 3-inch circle.
4. Cook until edges look dry and bottom is golden, about 3-4 minutes. Turn once. Cook until bottom is golden and crispy. Repeat with the remaining batter adding remaining oil as needed. Pancakes will be moist in the center.
5. Combine dipping sauce Ingredients in a small bowl. Serve with warm pancakes.
6. Refrigerate leftovers within 2 hours.

Banana Pancakes

Banana Pancakes

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 18 pancakes
Serving Size 2 pancakes

Ingredients

2 eggs
1 1⁄2 cups non-fat or 1% milk
1 Tablespoon sugar
3 Tablespoons oil
2 bananas, mashed
3⁄4 cup whole wheat flour
3⁄4 cup all-purpose flour
2 teaspoons baking powder

Directions

1. Beat eggs in medium bowl. Add milk, sugar, oil and bananas and mix well. Add flours and baking powder. Mix gently.
2. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet).
3. Spoon 1/4 cup batter onto the griddle for each pancake. Cook until tops are bubbly and pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden brown.
4. Refrigerate leftovers within 2 hours.

Notes

• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Garden Vegetable Cakes

Garden Vegetable Cakes

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cakes
Serving Size 2 cakes

Ingredients

1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Top with low-fat sour cream and tomato slices.
• Precook “harder” vegetables like carrots and potatoes, if desired.

Whole Wheat Blueberry Muffins

Whole Wheat Blueberry Muffins

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)

Directions

1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
2. Mix the flour, sugar, salt and baking powder in a large bowl.
3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid Ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
4. Fill each muffin cup about 3/4 full.
5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

• To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
• To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount

Veggie Quiche Muffins

Veggie Quiche Muffins

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

3⁄4 cup low fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

Directions

1. Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
2. Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
3. Place remaining Ingredients in a bowl and beat until smooth. Pour egg mixture over other Ingredients in muffin cups.
4. Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Try chopped zucchini or mushrooms as part of the vegetables
• Use any variety of cheese your family enjoys
• Bake in a pie pan instead of muffin cups (baking time will be longer)

Sweet Carrot Bread or Muffins

Sweet Carrot Bread or Muffins

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 12 slices or muffins
Serving Size 1 slice or 1 muffin

Ingredients

1 cup sliced carrots (about 1 can (14.5 ounces) or 2 to 3 fresh carrots)
2⁄3 cup packed brown sugar
1 egg, lightly beaten
1 cup nonfat or 1% milk
1 teaspoon cinnamon
2 cups baking mix (biscuit or pancake mix)
3⁄4 cup raisins or other dried fruit (optional)

Directions

1. Preheat oven to 350 degrees. Prepare baking pans. If making a loaf, lightly spray or oil and flour a 9x5 bread pan. If making muffins, lightly oil or spray a muffin tin.
2. Cook carrots until they are very soft.
3. Fresh - Steam or boil.
4. Frozen - Follow package Directions or microwave, steam or boil.
5. Canned - Rinse and drain.
6. Mash carrots well with a fork or potato masher, or use a blender or food processer to puree until smooth.
7. In large bowl, mix carrots with brown sugar, egg, and milk until well blended. Add remaining Ingredients and mix well.
8. Pour batter into prepared bread pans or fill 12 muffin cups about 2/3 full.
9. Bake bread for 50 minutes or muffins for 18 to 20 minutes, until a fork or knife inserted in center comes out clean.
10. Let cool slightly then remove from pans. Cool completely then store in an air-tight container at room temperature.

Oven French Toast

Oven French Toast

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 slices
Serving Size 2 slices

Ingredients

4 eggs or 8 egg whites
12 slices whole grain bread
1 cup non-fat or 1% milk
1⁄4 cup packed brown sugar
1 teaspoon vanilla
powdered sugar (optional)

Directions

1. Preheat oven to 325 degrees.
2. Lightly spray a cookie sheet with sides or two 9x13 inch pans with cooking spray.
3. Lay the slices of bread flat on the pan with the sides touching.
4. Beat egg, milk, brown sugar, and vanilla until very well blended.
5. Pour mixture over bread. Turn each slice over to ensure both sides are wet.
6. Cover and refrigerate overnight or bake immediately for 30 minutes.
7. Serve hot. Sprinkle lightly with powdered sugar (optional). Top with applesauce, fresh fruit or yogurt.
8. Refrigerate leftovers within 2 hours.

Notes

• Serve with applesauce or yogurt.
• Add your favorite berries to the top for some color and a yummy taste

Fabulous Fig Bars

Fabulous Fig Bars

Prep time: 45 minutes
Cooking time: 30 minutes
Makes: 24 bars (about 2.5 x 2 inches)
Serving Size 1 bar (about 2.5 x 2 inches)

Ingredients

16 ounces stemmed, chopped dried figs
1⁄2 cup chopped walnuts
1⁄3 cup sugar
1⁄4 cup orange juice (juice from 1/2 orange)
2 Tablespoons hot water
1⁄2 cup margarine or butter, softened
1 cup packed brown sugar
1 large egg
1 1⁄2 cups all-purpose flour
1⁄2 teaspoon baking soda
1 1⁄4 cups old fashioned rolled oats

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a 9x13-inch baking pan.
2. Combine figs, walnuts, sugar, orange juice and hot water in a mixing bowl and set aside.
3. Mix together margarine and brown sugar until creamy. Add egg and mix until smooth.
4. Mix flour and baking soda. Stir into egg mixture. Blend in oats to make soft dough.
5. Reserve 1 cup of dough for topping. With floured fingertips, press the remaining dough into a thin layer on the bottom of baking pan.
6. Spread fig mixture evenly over the dough. Crumble reserved dough over top, allowing fig mixture to show.
7. Bake 30 minutes or until golden brown. Cool completely in baking pan. Cut into 24 bars (about 2.5 x 2 inches)

Easy Meatballs

Easy Meatballs

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 24 meatballs
Serving Size 3 meatballs

Ingredients

1 pound lean ground beef (15% fat)
1⁄2 cup uncooked brown or white rice
2⁄3 cup nonfat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup shredded carrot
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

SAUCE

1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
3⁄4 cup nonfat or 1% milk

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9" x 13" x 2") with cooking spray.
2. Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
3. Combine soup and milk. Mix well. Pour sauce over meatballs.
4. Cover pan tightly with foil. Bake for 1 hour.
5. Refrigerate leftovers within 2 hours.

Notes

• Try using uncooked quick cooking or old fashioned rolled oats instead of rice

Crustless Pumpkin Pie

Crustless Pumpkin Pie

Prep time: 1 1⁄2 hours
Makes: 8 slices
Serving Size 1 slice

Ingredients

3⁄4 cup sugar
2 eggs
1⁄2 cup Master Mix or baking mix*
1 can (15 ounce) pumpkin
1 can (12 ounce) non-fat evaporated milk
3 1⁄2 teaspoons pumpkin pie spice
2 teaspoons vanilla

Directions

1. Preheat oven to 350 degrees F. Lightly oil or spray a 9-10” pie plate.
2. Combine all Ingredients in a medium bowl or a blender.
3. Beat 2 minutes with mixer until smooth or blend one minute on high.
4. Pour into pie plate.
5. Bake 55-65 minutes, or until knife inserted into center comes out clean.
6. Cool slightly and refrigerate. Serve cold.
7. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have baking mix on hand, substitute 1/2 cup flour, 3/4 teaspoon baking powder, 1/4 teaspoon salt and 1 1/2 teaspoons oil.
• No pumpkin pie spice? Use 2 teaspoons cinnamon, 1 teaspoon ground ginger and 1/2 teaspoon nutmeg.
• Serve with whipped topping or low fat vanilla yogurt

Chicken and Dumpling Casserole

Chicken and Dumpling Casserole

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

3 Tablespoons oil
1 cup chopped onion (about 1 medium)
1 cup chopped carrots (about 2 small)
1 cup chopped celery (about 2 stalks)
3 cups low sodium chicken broth (see Notes)
3 Tablespoons flour
2 cups cooked chicken, bite sized
1 cup frozen peas
salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS
1 cup flour
2 teaspoons baking powder
1⁄4 teaspoon salt
1 egg
1⁄3 cup non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon

Baked Berry Oatmeal

Baked Berry Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

2 cups old fashioned rolled oats
1 teaspoon baking powder
1 teaspoon cinnamon
1⁄4 teaspoon salt
2 eggs
1⁄2 cup brown sugar
1 1⁄2 teaspoons vanilla
2 cups nonfat or 1% milk
4 teaspoons butter or margarine, melted
2 cups cane berries, fresh or frozen (raspberries, blackberries, marionberries)
1⁄4 cup walnuts, chopped (optional)

Directions

1. Preheat oven to 375 degrees.
2. In a medium bowl, mix together the oats, baking powder, cinnamon, and salt.
3. In a separate bowl, beat the eggs until blended; Stir in brown sugar, vanilla, milk and melted butter.
4. Pour wet Ingredients into the dry Ingredients and stir until well combined.
5. Add the berries and stir lightly to evenly distribute.  Pour mixture into 2 quart baking dish.  Sprinkle with chopped nuts if desired.
6. Bake for 20-30 minutes or until the top is golden brown.
7. Refrigerate leftovers within 2 hours

Baked Zucchini Sticks

Baked Zucchini Sticks

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

4 medium zucchini
2 eggs
1⁄2 cup water
1⁄4 cup finely grated parmesan cheese
1 1⁄2 cups bread crumbs
1 Tablespoon dry Italian herbs

Directions

1. Cut zucchini into long sticks, about 3 inches long.
2. Microwave zucchini for about 3 minutes. Pat zucchini sticks dry with a paper towel.
3. Mix eggs and water together in a small bowl. Mix cheese, bread crumbs and herbs together in another small bowl.
4. Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
5. Arrange zucchini in rows on a metal baking sheet that has been sprayed with cooking spray. Broil zucchini sticks for about 12 to 15 minutes, turning once while cooking.
6. Refrigerate leftovers within 2 hours.

Baked Cauliflower Tots

Baked Cauliflower Tots

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 15 tots
Serving Size 5 tots

Ingredients

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

Directions

1. Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
2. Grate cauliflower on large holes of a grater. 
3. In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 
4. Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
6. Refrigerate leftovers within 2 hours.

Notes

• Texture will be best when freshly made.