Baked broccoli meatballs: a delicious and quick recipe to prepare with a few natural ingredients!
Queste polpette di broccoli sono perfette per chi segue una dieta vegetariana, per chi vuole tenersi leggero senza rinunciare al gusto e, soprattutto, per far mangiare le verdure ai bambini.
Here's how to prepare them in their healthiest and lightest variant, the effect one after another is guaranteed!
At the end of the recipe you will also find a study by Dr. Luca Paladino, nutritionist biologist.
(doses for 4 people)
- 1 Kg of broccoli
- 2 eggs
- 1 tablespoon of Parmigiano Reggiano
- Salt to taste
- Breadcrumbs to taste
Clean the broccoli well: cut the tops and rinse them under cold running water.
Steam them for about 15 minutes.
When cooked, transfer the broccoli to a bowl and mash with a fork.
Add the eggs, grated cheese, salt and breadcrumbs.
Begin to knead with your hands in order to obtain a homogeneous dough. If you want you can also add a drizzle of oil.
Shape into meatballs and pass them in breadcrumbs. Transfer the meatballs to a tray and leave to rest in the freezer for 15 minutes
Cuocete le polpette in forno alla temperatura di 180°C per circa 20 minuti. Controllate la cottura e se non fossero ancora belle croccanti, lasciatele di più.
Did you know that…
“Broccoli belongs to the family of Cruciferae (or Brassicaceae), vegetables for which many studies have confirmed a protective effect in reducing the risk of cancer and cardiovascular disease.
The anti-tumor action seems to be the result of the synergistic effect of many nutrients (including vitamin C, vitamin A, folate and fiber), but glucosinolates such as sulforaphane are particularly studied.
In alcuni soggetti le Crucifere possono causare problemi alla tiroide e (per l’elevato contenuto in vitamina K) vanno assunti con cautela ed equilibrio da soggetti in terapia con anticoagulanti”
Dr. Luca Paladino