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Plate with three prepared Veggie Rice BallsVeggie Rice Balls

Prepared by: Amy Vance, Nutrition Specialist, University of Missouri Extension
December 3, 2017

 

The recipe theme for December is healthy appetizers.

 

Yield: 6 servings (3-5 balls per serving, dependent on size)

 

Ingredients

  • 1 can (8.25 ounces) no-salt added mixed vegetables, drained
  • 1 large egg, lightly beaten
  • 1 clove garlic
  • 1 teaspoon Worcestershire sauce
  • 1½ cups cooked brown rice
  • 1/2 cup reduced fat shredded cheese
  • Salt and ground pepper to taste
  • 3/4 cup finely crushed crisp rice cereal
  • Non-stick spray oil for baking

 

Preparation

  1. Preheat oven to 375°F.
  2. Purée the mixed vegetables, egg, garlic and Worcestershire sauce in a blender or food processor.
  3. Mix purée with rice, cheese, salt and pepper until completely combined. Scoop tablespoon-size balls of the rice mixture and gently form into balls, rolling them in the crushed rice cereal to coat.
  4. Line a rimmed cookie sheet with foil and coat with spray oil. Place balls on the sheet and spray with more oil. Bake until lightly browned, about 15 minutes. Cool for 3 minutes before serving.

 

Nutrition information per serving

Calories: 130

Protein: 6g

Total Fat: 3.5g

Carbohydrates: 18g

Fiber: 2.2g

Sodium: 125mg

Cholesterol: 38mg

 

Recipe source: Adapted from Mealtime.org


 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to https://mydss.mo.gov/food-assistance/food-stamp-program. For more information, call MU Extension’s Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, December 11, 2017