Broccoli Cheese Patties: A Low-Point Delight

Introduction:

Welcome to a nutritious and flavorful addition to your meal planning—our Broccoli Cheese Patties! This recipe combines tender broccoli with melty cheese and a blend of seasonings to create a deliciously satisfying dish that aligns perfectly with Weight Watchers (WW) goals. Whether you’re looking for a quick snack, a healthy side dish, or a low-point vegetarian main course, these patties are designed to deliver taste and nutrition with minimal effort. With their crisp exterior and cheesy interior, they’re sure to become a favorite in your low-point recipe repertoire.

Ingredients:

  • 2 cups (300g) finely chopped fresh broccoli florets (steamed until tender)
  • 1 cup (120g) shredded low-fat cheddar cheese (or any other low-fat cheese of your choice)
  • 1/2 cup (60g) whole wheat breadcrumbs (for added fiber and a lower point count)
  • 1 large egg, beaten
  • 1/4 cup (60ml) plain Greek yogurt (for creaminess and protein)
  • 1/4 cup (30g) grated Parmesan cheese (optional, for extra flavor)
  • 1/4 cup (60ml) finely chopped onion
  • 1 garlic clove, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Salt and black pepper to taste
  • Cooking spray (for pan-frying)

Nutritional Information:

Per Patty (assuming 12 patties total):

  • Calories: 80
  • Total Carbohydrates: 7g
    • Net Carbohydrates: 5g
  • Protein: 6g
  • Fat: 4g
  • Fiber: 2g

Weight Watchers SmartPoints:

  • Freestyle: 2 points per patty

Instructions:

  1. Prepare the Broccoli:
    • Begin by chopping 2 cups of fresh broccoli florets into small, bite-sized pieces. Steam the broccoli until tender but still vibrant green, about 5-7 minutes. Once done, allow it to cool slightly, then chop it further into finer pieces if needed.
  2. Preheat the Oven:
    • Preheat your oven to 375°F (190°C). This will ensure that the patties cook evenly and develop a crispy exterior.
  3. Mix the Ingredients:
    • In a large mixing bowl, combine the finely chopped broccoli, 1 cup of shredded low-fat cheddar cheese, and 1/2 cup of whole wheat breadcrumbs.
    • Add 1 beaten egg, 1/4 cup of plain Greek yogurt, and 1/4 cup of grated Parmesan cheese (if using) to the mixture. These ingredients help bind the patties together and add creaminess.
  4. Add Seasonings:
    • Incorporate 1/4 cup of finely chopped onion and 1 minced garlic clove into the mixture.
    • Season with 1/2 teaspoon each of dried oregano and dried basil. Add salt and black pepper to taste. Mix all ingredients until well combined.
  5. Form the Patties:
    • Using your hands or a cookie scoop, shape the mixture into 12 small patties. Each patty should be about 2 inches in diameter. Press each patty down slightly to flatten it a bit, which will help with even cooking.
  6. Prepare for Cooking:
    • Lightly coat a baking sheet with cooking spray or line it with parchment paper. Arrange the patties on the prepared baking sheet, spacing them evenly to allow for even browning.
  7. Bake the Patties:
    • Place the baking sheet in the preheated oven. Bake for 15-20 minutes, or until the patties are golden brown and crispy on the outside. Flip the patties halfway through baking for even crispness.
  8. Cool and Serve:
    • Once baked, remove the patties from the oven and let them cool on a wire rack for a few minutes. This helps them firm up and makes them easier to handle.
  9. Storage:
    • Store any leftover patties in an airtight container in the refrigerator for up to 4 days. They can be reheated in the microwave or oven.
  10. Freezing Instructions:
    • To freeze, place the cooled patties in a single layer on a baking sheet and freeze until solid. Transfer the frozen patties to a freezer bag or airtight container. They can be stored in the freezer for up to 3 months.
  11. Reheating Instructions:
    • Microwave: Reheat frozen patties in the microwave for 1-2 minutes, or until heated through.
    • Oven: Reheat in a preheated oven at 350°F (175°C) for 10-15 minutes, or until warmed to your liking.

Tips for Perfect Patties:

  • Broccoli Preparation: Ensure the broccoli is well-drained after steaming to avoid excess moisture, which can affect the texture of the patties.
  • Binding Agents: The egg and Greek yogurt help bind the patties together. If you need a vegan option, you can use a flax egg or a commercial egg replacer.
  • Cheese Choices: Experiment with different low-fat cheeses to vary the flavor profile. Reduced-fat mozzarella or pepper jack cheese can be excellent alternatives.
  • Texture Adjustment: If the mixture seems too wet, add a little more breadcrumbs. If it’s too dry, a splash of milk or additional yogurt can help.

Variations:

  • Add Ins: Feel free to mix in other vegetables like finely chopped bell peppers or spinach for added nutrition.
  • Spice It Up: Incorporate a pinch of cayenne pepper or a splash of hot sauce if you like a bit of heat.

Health Benefits:

  • Broccoli: Rich in vitamins C and K, fiber, and antioxidants, broccoli supports overall health and helps maintain a healthy digestive system.
  • Greek Yogurt: Provides a source of lean protein and calcium, which is beneficial for bone health and muscle maintenance.
  • Whole Wheat Breadcrumbs: Adds fiber and helps with satiety, keeping you fuller for longer.

Serving Suggestions:

  • Salad: Serve the patties on a bed of mixed greens with a light vinaigrette for a complete meal.
  • Dip: Pair with a low-point dipping sauce such as a yogurt-based ranch or a homemade tomato salsa.
  • Side Dish: These patties make a great side for grilled chicken, fish, or a serving of quinoa.

Conclusion:

Our Broccoli Cheese Patties offer a delightful way to enjoy a healthy, low-point snack or meal. With their cheesy goodness and crisp texture, they’re a perfect fit for anyone looking to maintain their Weight Watchers goals without sacrificing flavor. Easy to make and versatile in serving options, these patties are a nutritious and satisfying choice for any time of day. Enjoy the blend of flavors and the convenience of a recipe designed to fit seamlessly into your wellness journey.

Additional Notes:

  • Ingredient Sourcing: For best results, use fresh broccoli and high-quality cheese. Check labels for hidden sugars or unnecessary additives.
  • Customization: Tailor the recipe to your preferences or dietary needs, such as using gluten-free breadcrumbs or a different type of cheese.

With these detailed instructions and tips, you’re ready to create a batch of Broccoli Cheese Patties that are both delicious and aligned with your healthy eating goals. Bon appétit!