Baked Broccoli Croquettes

Photo: flickr user dan taylor

Ingredients

12 whole wheat or plain saltines

4 ounces shredded Swiss cheese

2 lg. egg whites, lightly beaten with fork

2 1/2 cups cooked broccoli florets, coarsely chopped

1 1/2 cups coarsely chopped cabbage

12 ounces hot mashed cooked potatoes

1 tablespoon + 1 tsp. reduced-calorie tub butter, melted

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

Preparation

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 half the cheese to bag; toss to combine. Spread crumbs evenly onto a large piece of wax paper.

In a large bowl, combine egg whites, broccoli, cabbage, potatoes, remaining cheese, butter, salt and pepper until well mixed. Shape 1/4 cup of the broccoli mixture 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 minutes, until golden.

(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.).