You are here

Italian Veggie Dunkers

drica's picture
Better make lots of these crispy-coated vegetables. Kids love dipping them in pizza sauce and munching them down.
  Non-stick cooking spray 1
  Non stick cooking spray 1
  Seasoned dry bread crumbs 2⁄3 Cup (10.67 tbs) (fine quality)
  Seasoned bread crumbs 2⁄3 Cup (10.67 tbs)
  Grated parmesan cheese 2 Tablespoon
  Parmesan cheese 2 Tablespoon, grated
  Salt 1⁄8 Teaspoon
  Egg whites 2 , slightly beaten
  Egg whites 2 , beaten
  Milk 1 Tablespoon
  Cauliflower broccoli 4 Cup (64 tbs)
  Cauliflower florets 4 Cup (64 tbs) (and/or broccoli florets)
  Butter/Margarine 2 Tablespoon, melted
  Pizza sauce 15 Ounce

1. Lightly coat a 15x10x1-inch baking pan with cooking spray; set aside. In a large plastic bag combine bread crumbs, cheese, and salt. In another large plastic bag combine egg whites and milk.

2. Add vegetables to the plastic bag with the egg mixture. Close bag and shake to coat well. Add vegetables to plastic bag with crumb mixture. Close bag and shake to coat well. Place coated vegetables on the prepared baking pan. Drizzle melted butter over vegetables.

3. Bake in a 400 degree oven about 20 minutes or until golden brown, stirring twice. Meanwhile, heat the pizza sauce in a small saucepan over medium heat. Serve vegetables with warm pizza sauce. Makes 6 servings.

Recipe Summary

Kids, Quick, Healthy
Preparation Time: 
25 Minutes
Cook Time: 
20 Minutes
Ready In: 
45 Minutes

Rate It

Your rating: None
Average: 3.3 (4 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 210 Calories from Fat 79

% Daily Value*

Total Fat 9 g13.8%

Saturated Fat 4.9 g24.4%

Trans Fat 0 g

Cholesterol 21.1 mg7%

Sodium 618.8 mg25.8%

Total Carbohydrates 21 g7.1%

Dietary Fiber 4.8 g19.3%

Sugars 4.5 g

Protein 12 g23.4%

Vitamin A 30.2% Vitamin C 121.1%

Calcium 21.8% Iron 9.2%

*Based on a 2000 Calorie diet


Ganesh.Dutta's picture
Snigdha's picture
Italian Veggie Dunkers Recipe