Super Foods?: Crumb Coated Brocolli and Grapefruit Mousse

Today in the Fattie Kitchen, we prepared the last two dishes offered by “Cuisine Lite” Magazine. We started off with Crumb Coated broccoli and Cauliflower. This is fairly quick and easy to prepare.

 This Recipe Requires:

  •    2 Cups each broccoli florets and cauliflower florets
  •    1 egg white, beaten
  •    1 Tbsp. canola oil
  •    1/3 cup dry bread crumbs
  •    3 Tbsp. ground almonds
  •    2 Tbsp. grated Parmesan cheese
  •    1 Tbsp. chopped fresh parsley leaves
  •    1/4 tsp. each kosher salt and ground black pepper

Start off by preheating your trusty oven to 450 degrees. Coat a baking sheet with non-stick spray.

Then, cook your broccoli in the microwave until it reaches a crispy tenderness. This should take roughly 2 to three minutes on high. The cauliflower is a but more stubborn. It takes about 5 minutes for these little suckers to tender up when nuked.

Next, mix your egg whites and oil in a bowl and set them aside.

In a separate bowl, mix your breadcrumbs, almonds, Parmesan and parsley. We recommend you use a fairly deep bowl for this, it will come in handy later.

Here comes the fun! Dunk your broccoli/cauliflower florets into the solution of egg white and oil. Then, take your coated up veggie and dunk it into the bread crumbs. We found that plopping the veggie in and shoveling bread crumbs  over it with our fingers gave the florets a more consistent outer dusting.

Then, arrange your crumb crusted florets on the coated baking pan. Place them in the oven and cook for 8-10 minutes.

The recipe also provides a tasty honey mustard dipping sauce, which is optional:

  •     Combine 3 Tbsp. Dijon mustard
  •     1 Tbsp. honey
  •     1 tsp. whole grain mustard in a bowl.
  •     Stir until smooth. This makes roughly 1/4 of a cup.

We used this sauce, and also set out a bowl of sweet hot mustard and one of low-calorie ranch. However, the coated veggies are delicious by themselves. They taste like they have been fried, and are reminiscent of tempura battered vegetables. They are crisp, tender and delicious. We highly recommend you give this recipe a whirl.

Broccoli & cauliflower are our super food in this recipe. One cup of Cauliflower by its lonesome contains as much vitamin C as an orange, not to mention a hearty helping of  fiber. It is also a tasty way to get a dose of vitamin B and folate.

Broccoli, a vegetable that has been long maligned by children at dinner tables everywhere, should perhaps instead be celebrated! It offers up not only fiber, and folate, but vitamins A, C and K. This green giant is also a good source of 16 other nutrients.

Both veggies are members of the cruciferous family, a group that contains sulfur compounds that neutralize toxic substances and help to lower the risk of cancer.

For dessert, we decided to prepare Grapefruit Mousse.

This recipe requires:

  •    1/2 Cup 2% cottage cheese
  •    1/4 cup low-fat vanilla yogurt
  •    3 Tbsp. grapefruit juice
  •    2 Tbsp. honey
  •    1/8 tsp. kosher salt
  •    2/3 cup sifted powdered sugar
  •    1/4 cup pasteurized egg whites
  •    1 cup plus 2 Tbsp. chopped fresh or jarred red grapefruit pieces, well-drained and divided.
  •    1 tsp. minced fresh mint leaves for garnish

 Start off by combining your yogurt, cottage cheese, juice, honey and salt. The magazine recommends a food processor, but being the hands on kind of girls we are, we opted to use a hand mixer. This takes a little longer to reach a smooth, silky consistency, and is really just a personal preference.

In a separate bowl, beat your powdered sugar and egg white using that trusty hand mixer ( and this time the magazine is with us on the hand mixer.) Do so until you start to see stiff peaks form in the foamy brew. This will take about 7-10 minutes.

Then, fold together your cheese/yogurt mix with the beaten egg white mousse. Stir in one cup of grapefruit, but be careful, don’t stir so hard that the mix looses it’s light and fluffy texture. That fluffiness really makes the recipe!

To garnish, mix the remaining 2 tbsp. of grapefruit with 1 Tbsp. of honey.

Divide your mousse into 4 cups, plop on a spoonful of the prepared garnish and add a sprig of mint for color. Then chill for a firmer consistency.

This recipe is a decadent treat, that combines the zing of citrus with the cool creamy texture of a mousse. It tastes rich and oh so sinful, but at just 181 calories, this is a true guiltless goody.

Grapefruit and really all citrus fruits are super foods. It’s well known that they are bursting with vitamin C, but oranges, grapefruits, lemons and limes hide 60 different flavonoid beneath their rinds. These flavonoids discourage inflammation, and provide a powerful antioxidant boost to the immune system.

Crumb-Coated Broccoli & Cauliflower (Serving: 4 cups + 2 Tbsp. of honey mustard sauce.)

  •    219 Calories
  •    10 g total fat ( 1g sat./5g mono./ 3g poly.)
  •    3 mg cholesterol
  •    496 mg sodium
  •    25g carbohydrates
  •    5g fiber
  •    9g total sugars
  •    10g protein
  •    2mg iron
  •    126mg calcium

Grapefruit Mousse (serving 2.5-3 cups)

  •    181 Calories
  •    1g total fat (0.5g sat./0.5g mono./ 0g poly.)
  •    3mg cholesterol
  •    199mg sodium
  •    40g carb
  •    0g fiber
  •    36g total sugars
  •    6g protein
  •    0mg iron
  •    51mg calcium

To your health!

-Sharon & Sarah Marcotte

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