March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
Don't believe that your kids will clamor for a vegetable snack or side dish? Try serving them these crispy-coated, baked vegetables with a pizza sauce dip. This is a fun and interactive way to enjoy the good nutrition found in veggies.
1 cup corn flakes cereal, crushed to ¼ cup
¾ cup cheese-flavored snack crackers, crushed to ½ cup
2 tablespoons grated Parmesan cheese
⅛ teaspoon garlic powder
⅛ teaspoon cayenne pepper (optional)
2 egg whites, slightly beaten
2 tablespoons water
1 small zucchini, cut into ¼-inch-thick slices (about 1½ cups)
1 cup cauliflower florets
1 cup broccoli florets
1 cup pizza sauce
- In a shallow dish, stir together corn flakes cereal, cheese-flavored snack crackers, Parmesan cheese, garlic powder and cayenne pepper (if desired).
- In another small bowl, stir together egg whites and water. Dip zucchini, cauliflower and broccoli into egg mixture. Roll in crumb mixture, gently pressing crumbs onto vegetables. Place on baking sheet coated with nonstick spray. Bake at 400°F for 8 to 10 minutes or until vegetables are crisp-tender.
- Meanwhile, in a small microwave-safe bowl, heat pizza sauce on high for 30 seconds to 1 minute or until heated through. Serve as dipping sauce with warm vegetables.
Serving size: 5 pieces
Calories: 80; Total fat: 2.5g; Saturated fat: 1g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 170mg; Total carbohydrate: 11g; Dietary fiber: 2g; Sugars: 2g; Protein 4g