Mia Sugarman, SAR Dietetics ‘22
Xavier Toledo, SAR Dietetics ‘21
Sargent Choice Whole Grain Mozzarella Sticks
Recipe modified from FoodNetwork
Yield: 6 Servings
Whole Grain Mozzarella Sticks Ingredients:
10 whole-grain Melba toasts
⅓ cup whole wheat breadcrumbs
1 tablespoon dried oregano
Salt and black pepper to taste
Large pinch ground cayenne
2 large egg whites
1 large egg
1 clove garlic, minced
⅓ cup white whole wheat flour
8 sticks part-skim mozzarella string cheese, halved crosswise
Olive oil cooking spray, for coating the cheese sticks
⅓ cup marinara sauce, warmed, for serving
Whole Grain Mozzarella Sticks Directions:
- Pulse the melba toasts in a food processor to make semi-coarse crumbs; transfer to a medium bowl or dish. Mix the breadcrumbs, oregano, ¼ teaspoon each salt and pepper and the cayenne if using.
- Whisk together the egg whites, whole egg, garlic, and ¼ teaspoon each salt and pepper in another bowl.
- Put the flour and ¼ teaspoon salt in a resealable plastic bag. Add the cheese pieces to the bag, close and shake to coat. Dip one piece of the cheese at a time in the egg mixture first, and then roll firmly in the breadcrumb mixture; then dip the same piece again in the egg mixture followed by the breadcrumb mixture. Note: Use one hand with the dry mixture and the other with the wet mixture.
- Place on a parchment paper-lined plate or baking sheet. Freeze for 15 minutes, or up to overnight.
- Preheat the oven to 475 degrees F. Transfer the frozen cheese sticks to another baking sheet. Fully coat the cheese sticks with the olive oil cooking spray. Bake until golden, about 12 minutes. Sprinkle with additional salt and pepper to taste.
- Serve immediately with marinara sauce.
Sargent Choice Whole Grain Veggie Sticks
Recipe modified from Betty Crocker
Yield: 8 Servings
Ingredients for the Whole Grain Veggie Sticks:
½ cup white whole wheat flour
2 eggs, beaten
1 ½ cups whole grain breadcrumbs
1 teaspoon dried parsley
1 teaspoon dried oregano
½ teaspoon black pepper
¼ teaspoon salt
2 tablespoons grated parmesan cheese or alternative
Fresh asparagus spears (with inedible bottom removed), carrot sticks or fresh green bean
Whole Grain Veggie Sticks Directions:
- Heat oven to 300°F. Line large cookie sheets with parchment paper. Place flour and beaten eggs in separate shallow bowls. In another shallow bowl, stir breadcrumbs, herbs, and parmesan cheese, until well mixed.
- Toss vegetables in flour, coat with egg and toss in bread crumb mixture. Place coated vegetables in a single layer on cookie sheets
- Bake for 12 to 15 minutes or until golden brown and vegetables are crisp-tender.
What we liked:
- The veggie sticks were very colorful and flavorful.
- There is a lot of flexibility in regards to the vegetables that can be used for the veggie sticks.
- The recipe includes a variety of herbs and others can be swapped in or added based on your taste preference.
- This dish can be a snack or part of a meal, and easily packed as a snack on-the-go.
- The recipe was quick to prepare.
- A larger quantity can be prepared for gatherings with friends or family.
- Plant based alternatives can be used for the protein, including ground flaxseeds or chia seeds in place of the eggs and dairy-free cheese or nutritional yeast in place of the parmesan cheese.
- Add additional spices to add spice and flavor to the veggie fries.
- Combine different vegetables to add more variety to the dish.
- An air fryer can be used as an alternative method of cooking instead of baking.
- Different types of marinara sauces and cheese can be used according to your preference.
- If trying plant-based alternatives, extra water may be helpful to mix with the chia or flaxseeds.
- The eggs, parmesan cheese and mozzarella provide protein to help with lasting energy.
- The white whole wheat flour is a good source of filling fiber. It contains all the parts of the grain in their original proportions, which is why it’s considered “whole!”
- Olive oil is a heart healthy unsaturated fat.
- Asparagus contains many vitamins and minerals such as vitamin K, folate and vitamin C.
- If using the plant-based alternatives, both the chia seeds and flaxseeds are great sources of fiber and heart healthy omega-3 fatty acids.