2 cup Cereal, multibran flakes, crushed
1/2 cup grated parmesan cheese, low sodium, fresh
4 eggs
4 cup chopped zucchini, onions, and mushrooms, bite-sized, even pieces
1 grapeseed oil cooking spray
1 oz kosher salt, to taste (optional)
1 pinch black pepper, fresh (to taste)
1 Tbsp olive oil
1/4 cup whole wheat flour
1/2 tsp ground cayenne (red pepper) (to taste)
1/4 cup fresh basil, finely chopped
1. Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking
spray. For faster clean up, line cookie sheet with foil.
2. Mix flakes, basil, cayenne, and cheese together in a small bowl. Add
salt (if desired) and pepper to taste.
3. Using a separate bowl, beat eggs with a fork for one minute. Put
flour in another large bowl. Making sure veggies are dry, dip them,
about a cup at a time, into the flour, then into beaten egg. Scoop
them out of eggs with a slotted spoon, draining well. Then dip into
dry mixture, coating well.
4. Place veggies on prepared cookie sheet, make sure they do not touch
each other. Drizzle lightly with the olive oil.
5. Bake for 10 minutes. Turn over and bake an additional 5 minutes or
until crispy and golden brown.
6. Season to taste, and serve hot.
Additional Information - -
Depending on the type of vegetables you use and the size you cut
them, cooking time may vary. Dip veggies in your favorite creamy
dressing or just sprinkle with lemon juice and some more grated
Parmesan.
Servings: 8
Nutrition per Serving:
109.4 Calories, 5g Total Fat, 1.1g Saturated Fat, 3.9g Unsaturated Fat,
12.4g Total Carbs, 3.5g Dietary Fiber, 3.3g Sugars,
138.6mg Potassium, 6g Protein Sodium 105.1 mg
Dietary Exchanges: 1/2 Fat, 1/2 Starch, 1/2 Vegetable
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