Hearty Greens Appetizer Bites
Hearty leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories. Leafy green vegetables such as kale, spinach, Swiss chard, and Bok choy are high in vitamins, minerals, and fiber.
Equipment
- 1 knife
- 1 skillet
- 1 baking sheet
Ingredients
- 2 bunches kale or any hearty green
- 3 tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 1/2 cup cilantro or parsley
- 1 tbsp cumin seeds
- 1.25 cups panko breadcrumbs
- 1/4 cup feta crumbled
- 2 eggs lightly beaten
- 1/4 cup Parmesan cheese shredded and rough chopped
Instructions
- Wash greens and dry well. Pulse greens in a food processor or finely chop with a knife—they should be small but not puréed or mushy. Set aside.
- Heat oil in a large skillet over medium-low heat. Add the onion and salt. Cook, stirring occasionally, until soft and lightly browned, about 10 minutes. Add the garlic, parsley, and cumin seeds. Stir for 30 seconds.
- Add greens to pan and sauté for 1 to 2 minutes, until they have wilted. Turn the mixture into a large bowl.
- Let mixture cool for 5 minutes. Then add the feta and 1 cup of the breadcrumbs (set aside the remaining 1/4 cup). Mix well and taste for seasoning – add more salt if necessary. Then add 1 egg and mix to incorporate. Squeeze a small ball of the mixture. If it holds together, then begin portioning out the mixture into small balls. If it doesn't hold together, then add another egg.
- Combine the reserved breadcrumbs (1/4 cup) with the Parmesan cheese on a plate. Roll the balls in the breadcrumb-Parmesan mixture and place on an ungreased baking sheet.
- Bake at 400 degrees F for 20-25 minutes. Serve immediately or at room temperature. Eat as is, or try with a dip of Pomodoro sauce or yogurt ranch dressing. Or combine bites, hummus and raw veggies in a pita sandwich. The possibilities are endless!
Notes
- Any hearty greens (beet, turnip, mustard, kale, chard, spinach, etc.) may be used here. More than 1 variety works well, too. If greens have fibrous stems (kale, collards) remove stems and discard.
- Fresh basil or fresh parsley may substitute for the cilantro.
- 1 and 1/2 tsp of ground cumin may substitute, but 1 TBSP cumin seeds is preferred.
Nutrition Facts
Hearty Greens Appetizer Bites
Amount per Serving
Calories
289.8
% Daily Value*
Fat
18.6
g
24
%
Saturated Fat
4.8
g
24
%
Sodium
414.9
mg
18
%
Potassium
388.4
mg
8
%
Carbohydrates
20.9
g
7
%
Fiber
4.2
g
15
%
Sugar
3
g
Protein
11.4
g
23
%
Vitamin A
6855.4
µg
762
%
Vitamin C
63.9
mg
71
%
Vitamin D
0.5
µg
3
%
Vitamin K
267.8
µg
223
%
Calcium
356.4
mg
27
%
Iron
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
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