Broccoli Rockets

Broccoli Rockets
Canola Info

Broccoli Rockets

These floured and fried broccoli florets are a uniquely crunchy way to enjoy this common dinner table vegetable. 

10
Servings
956
Calories Per Serving
Deliver Ingredients

Ingredients

  • 16 Ounces frozen chopped broccoli, steamed
  • 1/4 Pound cooked bacon, crumbled into pieces
  • 1/2 yellow onion, diced and sautéed
  • 3 Tablespoons all-purpose flour
  • 3 eggs, beaten
  • 1 1/2 Cup shredded cheese, preferably Mexican blend or Colby/Jack
  • 4 Cups canola oil, for frying
  • Italian breadcrumbs, as needed
  • 1/2 Cup sour cream
  • 1/4 Cup mayonnaise
  • 1/4 Cup Dijon mustard
  • 2 Tablespoons honey
  • 1 Tablespoon cider vinegar

Directions

In a bowl, mix together the broccoli, bacon, onion, flour, eggs, and cheese until well blended. Refrigerate the mixture for about 1 hour to help bind the mix to make preparation easier.

In a bowl, mix together the sour cream, mayonnaise, Dijon mustard, honey, and vinegar until all ingredients are combined to form th Honey Mustard Dipping Sauce.

Place the breadcrumbs in a shallow dish and set it aside. Form the broccoli mixture into meatball-sized balls. Form each ball around an ice pop stick and roll the ball in the breadcrumbs to coat them. Fry the balls in canola oil heated to 375 degrees Fahrenheit for 4 minutes or until they are golden brown. Serve the Broccoli Rockets hot with Honey Mustard Dipping Sauce. 

Nutritional Facts

Total Fat
97g
100%
Sugar
3g
3%
Saturated Fat
17g
71%
Cholesterol
50mg
17%
Carbohydrate, by difference
9g
7%
Protein
15g
33%
Vitamin A, RAE
124µg
18%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
19mg
25%
Vitamin K (phylloquinone)
104µg
100%
Calcium, Ca
254mg
25%
Choline, total
28mg
7%
Fiber, total dietary
2g
8%
Fluoride, F
11µg
0%
Folate, total
50µg
13%
Iron, Fe
1mg
6%
Magnesium, Mg
24mg
8%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
244mg
35%
Selenium, Se
14µg
25%
Sodium, Na
383mg
26%
Water
72g
3%
Zinc, Zn
2mg
25%

Broccoli Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Broccoli Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.