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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 150.4
  • Total Fat: 6.2 g
  • Cholesterol: 36.1 mg
  • Sodium: 323.6 mg
  • Total Carbs: 14.1 g
  • Dietary Fiber: 0.5 g
  • Protein: 9.8 g

View full nutritional breakdown of Stuffed, Breaded, and Baked Squash or Zucchini Flowers calories by ingredient
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Stuffed, Breaded, and Baked Squash or Zucchini Flowers

Submitted by: KEL_MB
Stuffed, Breaded, and Baked Squash or Zucchini Flowers

Introduction

This recipe can easily be adapted to include a variety of "stuffings". I used sour cream and parmesan, but goat cheese and ricotta would also be delicious.

Shown in picture: flowers, porkloin (with teryaki sauce) and mixed field greens with strawberries, sunflower seeds, bacon bits, and honey mustard dressing.
This recipe can easily be adapted to include a variety of "stuffings". I used sour cream and parmesan, but goat cheese and ricotta would also be delicious.

Shown in picture: flowers, porkloin (with teryaki sauce) and mixed field greens with strawberries, sunflower seeds, bacon bits, and honey mustard dressing.

Number of Servings: 10

Ingredients

    20 Squash or Zucchini flowers
    1 cup light sour cream
    1 cup grated parmesan cheese
    3 tbsp real bacon bits
    2 tbsp fresh chives
    2 tbsp dried onion flakes
    dash cayenne pepper
    1 tbsp garlic powder
    2 tsp spicy honey mustard

    1 cup of flour

    1 large egg
    1 tbsp milk
    dash salt
    dash black pepper

    1 cup Panko or other bread crumbs

    Non-stick baking spray (with flour in it)

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Directions

Preheat oven to 400F.

Remove reproductive parts from inside the flowers and rinse them. I like to leave a bit of the stem on to hold onto when dipping. (The prickly hairs will soften when cooked and are edible.)

Mix together sour cream, parmesan, bacon bits, chives, onion flakes, cayenne pepper, garlic powder, and mustard. Stuff about a tbsp into each flower - enough that they are full but not overflowing.

Roll in flour to get a good coating.

Whip together egg, milk, salt, & pepper. Dip stuffed flowers into the egg wash quickly, and let excess drip off before moving on to the bread crumb coating.

Coat stuffed flowers thoroughly in panko or other bread crumbs and place singly so they aren't touching on a baking sheet that has been coated lightly with non-stick spray (I prefer baking spray because it has flour in it and doesn't leave the bottoms soggy).

Put in oven and bake for approximately 15 minutes or until golden brown. Move to broiler for 3 minutes or less to quickly crisp and brown the tops.

Enjoy!

NOTE: This recipe can easily be adapted with other stuffings...goat cheese, ricotta, and italian seasonings, or even salsa con queso and chopped jalopenos. They can also be fried instead of baked, but that will increase the calories by more than 120 and almost quadruple the fat grams per serving.

Serving Size: Makes 20 flowers (2 flowers per serving)

Number of Servings: 10

Recipe submitted by SparkPeople user KEL_MB.






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