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Ингредиенты
- 12 whole wheat or possibly plain saltines
- 4 ounce shredded Swiss cheese
- 2 lg. egg whites, lightly beaten with fork
- 2 1/2 c. cooked broccoli florets, coarsely minced
- 1 1/2 c. coarsely minced cabbage
- 12 ounce warm mashed cooked potatoes
- 1 T + 1 teaspoon reduced-calorie tub butter, melted
- 1/2 teaspoon salt
- 1/8 teaspoon freshly grnd black pepper
Инструкции
- Preheat oven to 325 degrees F. Spray sixteen 2 3/4 inch muffin cups with nonstick cooking spray.In gallon size sealable plastic bag, using rolling pin, crush saltines into fine crumbs. Add in half the cheese to bag; toss to put together. Spread crumbs evenly onto a large piece of wax paper.
- In a large bowl, put together egg whites, broccoli, cabbage, potatoes, remaining cheese, butter, salt and pepper till well mixed. Shape 1/4 cup of the broccoli mix into 1 1/2 inch ovals. Roll in crumbs to coat. Repeat to make 16 croquettes. Place croquettes in prepared muffin cups. Bake 40-45 min, till golden brown.
- (Each serving of 2 croquettes provides: 1/2 P, 3/4 B, 1 V, 1/4 FA, 5 C. Per serving: 147 cal, 8 g pro, 7 g fat, 14 g car, 411 mg sod, 14 mg. chol.).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 346g | |
| Recipe makes 2 servings | |
| Calories 401 | |
| Calories from Fat 176 | 44% |
| Total Fat 20.08g | 25% |
| Saturated Fat 12.59g | 50% |
| Trans Fat 0.0g | |
| Cholesterol 62mg | 21% |
| Sodium 812mg | 34% |
| Potassium 947mg | 27% |
| Total Carbs 33.37g | 9% |
| Dietary Fiber 6.0g | 20% |
| Sugars 4.87g | 3% |
| Protein 24.14g | 39% |
