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Muffin Tin Broccoli and Cheese Bites
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30 minutes
4
Adjust servings
dairy-free
(?)
Has dairy from:
cheddar cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
cheddar cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
cheddar cheese
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 10.8% of RDA
• Carbs: 1.3% of RDA
• Fat (total lipid): 27.7% of RDA
• Fiber: 4.3% of RDA
• Fructose: 1.0% of RDA
• Protein: 11.7% of RDA
• Sodium: 24.7% of RDA
• Sugar: 2.9% of RDA
• Vitamin A (IU): 29.1% of RDA
• Vitamin B6: 5.3% of RDA
• Vitamin C: 54.1% of RDA
• Iron: 1.7% of RDA
• Magnesium: 6.5% of RDA
• Manganese: 2.3% of RDA
• Niacin: 1.7% of RDA
• Potassium: 5.2% of RDA
• Zinc: 12.6% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
3.68
g
Calories
216
 
Fiber
1.20
g
Iron
0.330
mg
Protein
13.2
g
Sodium
334
mg
Sugars
0.914
g
Fat (total lipid)
16.9
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
head
+
-
 
chopped into bite size pieces.
 
1 1/2
cups
+
-
 
grated.
 
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PREPARATION
1.
Preheat oven to 375F.
2.
Cut the broccoli into small pieces and add the cheddar cheese. Mix well.
3.
Spray or oil a muffin tin pan and scoop the broccoli and cheese mixture into each slot.
4.
Pack the mixture down firm.
5.
Bake for 15-20 minutes, or until the cheese is completely melted.
6.
Remove from the oven and let the bites cool before removing. Serve at room temperature or chilled.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 216
Protein 13.2 g
Carbohydrates 3.68 g
Iron 0.33 mg
Fiber 1.20 g
Calcium 21.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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