Baked Broccoli Parmesan Meatballs
Create vegetarian meatballs with broccoli rice and bake until golden.
Ingredients
- 3 cups Broccoli riced
- ½ medium Yellow Onion finely minced
- ½ cup Breadcrumbs
- ⅓ cup Parmesan grated
- 2 large Eggs
- 1 tablespoon Tomato Paste
- ½ teaspoon Salt
- 1 teaspoon Italian Seasoning
Instructions
- Preheat to 375°F and line a baking sheet with parchment paper.
- Measure out 3 cups of the prepared broccoli rice and place in a large mixing bowl.
- Add to the broccoli rice, the breadcrumbs, parmesan, eggs, tomato paste, onion, salt, and Italian seasoning.
- Use a large spoon to stir ingredients. Press down on ingredients with back of spoon, helping the breadcrumbs to absorb the liquids.
- Divide the mixture into 16 portions and shape into balls. Place on the prepared baking sheet. Bake at 375F for 18 minutes, until golden.
Notes
Three ways how to make broccoli rice
1. Food Processor Method:Cut the broccoli into small florets, (thicker stems in 1 inch cubes), and add them to a food processor, and pulse in short bursts until the pieces resemble rice, stopping before they turn into a paste. Spread the riced broccoli on a clean towel and pat to remove excess moisture. 2. Box Grater Method:
Trim the broccoli and CAREFULLY use the large holes of a box grater to grate the florets into fine, rice-sized pieces. Gather the riced broccoli in a towel and gently squeeze to remove extra water. 3. Knife Method:
Finely chop the broccoli florets with a sharp knife, rocking the blade back and forth until the pieces are small and even, similar in size to grains of rice. Lightly pat the chopped broccoli dry before using.
Nutrition
Calories: 154kcalCarbohydrates: 17gProtein: 10gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 99mgSodium: 613mgPotassium: 344mgFiber: 3gSugar: 3gVitamin A: 681IUVitamin C: 61mgCalcium: 181mgIron: 2mg
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