Broccoli and Mozzarella Envelopes

by - January 18, 2014

As a big fan of bite sized meals I always try to make healthy snacks to munch on when I want something other than juice or as a companion to any meat that I'm having for lunch or dinner. Here is my recipe for my delicious bite sized enveloped filled with tons of flavor and only a small amount of carbs and fat per piece.


-7 full sized Nasoya Egg Roll Wrappers cut in quarters
-2 cups of pulsed broccoli
-2 oz grated Parmesan cheese
-2 oz shredder Mozzarella cheese
-3 tsp chopped white onion
-3 chopped cloves of garlic
-1/4 tsp red pepper flakes
-garlic infused olive oil in a misto
-1 cup of water


1. Pre-heat my oven to 350 degrees.

2. Pulse the dry broccoli until it becomes fine. Make sure there is no moisture in them to prevent them from accidentally becoming a puree. I use my Magic Bullet for this and it works like a charm in about 2 minutes.

3. Pulse the onions and garlic in a food processor or finely chop them by hand.

4. Mix all the ingredients in a bowl.

5. Spray a baking pan with the olive oil. The pan doesn't have to be lined but I prefer to.

6. Cut and lay out the wrappers in a dry area. If you're going to stack them to save space be sure that they remain dry to prevent them from sticking.

7. Place a small amount of the mixture in the center of the wonton wrapper and fold as if making an envelope from scratch.

8. Wet the top flap with some water to secure in place. Place on baking pan and repeat.

9. Lightly spray the tops with the garlic infused misto.

10. Bake at 350 for 15 minutes or until desired level of crispiness.

11. Let cook off for 5 minutes and enjoy with your favorite dipping sauce or just eat them plain.

The end result are a delicious low fat/calorie snack that is fun, quick and easy to make. The worst thing in these are the wonton wrappers but the total amount for 28 of these envelopes equals 396 calories, 1.67 grams of fat, 956 mg of sodium, and 81 grams of carbs. Of course the calories, sodium and carbs are nowhere near idea for one person but these were shared between 5 people. I also had my portion as my dinner for the night which meant nothing additional was added and of course I drank lots of lemon water to flush out the sodium and cut the fat. My next goal is to find a way to lower those numbers while keeping the flavor. The best thing about these is that thanks to the misto no one knew these were baked because they so much flavor and crunch. I'd love to hear some feedback whenever someone tries these!

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