Healthy You – Podcast 26: Late Night Snacking and Munchies

Andrea Falcone Podcast Leave a Comment

Are your dietary choices throughout the day so good and balanced and then the evening hits sending you into snacking or munching fest? What do you reach for? What is triggering these choices? Listen in as Andrea and Drew tap into the reasons why and some great strategies to help you get over that late night munching!

#EveningSnack #SnackTime #LateNightSnacking #DietitianTips #FamilyNutrition #HealthyYou #HealthyMind #HealthyBody #DietitianPodcast #RDChat

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Fish Tacos

Andrea Falcone Recipes Leave a Comment

Sunny days always inspire me to do a little recipe developing, and wild fish is a favourite for me to get fancy with. I’ve done fish tacos before, but these ones are next level! Enjoy with your family tonight. We paired these beauties with fresh sweet potato fries and my homemade chipotle mayo!

Serves 6-8 tacos

Ingredients:

  • ½ Cup All Purpose Flour
  • 1 tsp each Salt and Pepper
  • 12 Shrimp
  • 350 g Fresh Wild Cod
  • ½ Cup Grapeseed oil
  • 2 Tbsp Extra Virgin Olive oil
  • 2 Cloves garlic, minced
  • 1 cm Fresh ginger, grated or minced
  • 1 Red onion, thinly sliced
  • 1 Red Bell pepper, thinly sliced
  • 2 Limes
  • 4 Romaine leaves, washed and thinly sliced
  • Fresh Parsley or Cilantro
  • Chipotle Mayo or Sriracha*
  • 6-8 Mini Corn or Wheat tortillas or Hard taco shells

Directions:

  1. Place the flour, salt and pepper into a bowl.
  2. Prepare the fish by giving it a quick rinse and leaving on a piece of paper towel to dry slightly. Cut the fish into ½-inch pieces and coat with the flour mixture.
  3. Place a large wok on the stove over medium-high heat. Add the grapeseed oil and allow to heat through. Once hot, add the fish and give a light fry for about 5-7 minutes until the fish is cooked through. Remove from the wok and place on a paper-towel lined plate.
  4. Remove the oil from the wok and lightly clean with a paper towel.
  5. Return the wok to the stove and reduce heat to medium.
  6. Add the extra virgin olive oil to the pan. Once warm add the garlic and fresh ginger. Sauté for about 1-2 minutes.
  7. Add the sliced red onion and sauté until translucent, about 5-7 minutes.
  8. Add the peppers and juice of one lime and continue to sauté for about 5 minutes.
  9. Meanwhile, wash and prepare the romaine lettuce, parsley or cilantro, and slice the extra lime into wedges.
  10. To prepare your tacos, place a small amount of romained lettuce on a shell or wrap, followed by the vegetables mixture, and finished with the fish, parsley, a squirt of chipotle mayo and fresh lime squeeze.

*I made my own chipotle mayo by combining some Frank’s Red Hot Sauce with mayo. You can use a store-bought chipotle mayo, or Sriracha sauce if you prefer.

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Sugar Free Banana Coconut Muffins

Andrea Falcone Recipes Leave a Comment

Confession! I kinda get a little perturbed when I see a recipe or food product labeled improperly! The amount of conversations I’ve have with product manufacturers about “sugar free” not really being “sugar free” when there are sources of honey, maple syrup, etc in their product and how it’s misleading to the consumer is endless. And really, there is nothing wrong with putting a little sugar (whichever form) into your baked goodness, BUT I did figure I would produce for all of you something to have on hand if you did want something that had no added sugars in it! I hope this muffin recipe becomes a favourite for you and your families as it has quickly become for us!

Ingredients:

  • 5 Ripe bananas, mashed
  • 2 Eggs
  • ½ Cup Grapseed Oil
  • 1 tsp Vanilla
  • 1½ Cups Whole Wheat Flour
  • ¼ Cup Wheat Germ
  • ¼ Cup Unsweetened Large Flake Coconut
  • 1 Tbsp Cinnamon
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • ½ tsp Salt

Topping

  • ¼ Cup Unsweetened Large Flake Coconut
  • ½ Cup Roasted Pumpkin seeds

Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Line 16 muffin tins with paper inserts.
  2. Whisk together the mashed bananas, eggs, oil and vanilla in a large bowl until well combined.
  3. In a separate bowl, combine the flour, wheat germ, coconut, cinnamon, baking powder, baking soda and salt. Stir with a fork to combine all ingredients.
  4. Add the dry ingredients into the wet ingredients and stir well to combine.
  5. Fill each muffin wrapper until about ¾ full.
  6. Top each muffin with a pinch of unsweetened coconut and roasted pumpkin seeds.
  7. Bake in a preheated oven for 20 minutes, turning halfway if necessary.
  8. Remove from the oven and allow to cool on a rack for 15 minutes prior to removing the muffins from the muffin tin.

You can enjoy these muffins throughout the week,keeping them in an airtight container in the refrigerator, or freeze for a quick snack.

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Deconstructed Lasagne

Andrea Falcone Recipes Leave a Comment

You know those dinner ideas you have and then think to yourself, “Do I have enough time to make this?” Well that’s exactly what happened when this creation came about. Other than finding these clever little pasta noodles, I knew I needed a quick meal prep on a Sunday for a slide-in-the-oven dinner the next day (our busiest and latest day being Monday)…..so off went the creativity and out came a beautiful dish for you to enjoy with your family!

Serves 6-8

Ingredients:

  • 3 Tbsp Grapeseed Oil
  • 1 Onion, minced
  • 3 Cloves of Garlic, minced
  • ½ Tbsp Dried Oregano
  • ½ tsp each Salt and Pepper
  • 450 g Ground Chicken
  • 3 Carrots, shredded or finely chopped
  • 980 mL Tomato Sauce
  • ⅓ Cup Chopped Parsley
  • 142 g Baby spinach, washed and chopped (*small clamshell container)
  • 250 g Ballerine or Gigli Pasta (or any other fun noodle you choose)
  • 350 g Ricotta
  • 1 Egg
  • 2 Cups Shredded Monterey Jack Cheese
  • ½ Cup Freshly grated Parmesan Cheese

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. In a large wok, over medium heat, add the oil and heat through. Add the minced onion and garlic sauté for 3-5 minutes. Add the oregano, salt and pepper and allow the flavours to blend.
  3. Add in the ground chicken and cook throughout, about 6-8 minutes.
  4. Add in the carrots and sauté for 5-8 minutes.
  5. Add in the tomato sauce and bring to a light simmer. Once at a simmer, lower the heat and add in the spinach to allow to wilt down and combine with the other ingredients.
  6. Turn the heat off at this time and leave the meat and vegetable sauce to the side.
  7. Meanwhile place a pot of water on to boil for the pasta. Once boiling, add some salt and the pasta to allow to cook until al dente (*don’t overcook the pasta as it will finish cooking in the oven).
  8. In a large bowl, add the ricotta and egg and beat to combine. Add the shredded Monterey Jack cheese.
  9. Once the pasta is cooked, drain and place into the bowl with the cheese mixture. Evenly toss the pasta with the cheese mixture to combine.
  10. Add the meat and vegetable sauce to the bowl and stir all ingredients together to combine well.
  11. Place all ingredients in a large 8×11 casserole and top with fresh grated parmesan cheese.*
  12. Place foil paper around the casserole and bake for 20 minutes.
  13. Remove the foil paper from the casserole and allow to broil for 3-5 minutes so that the dish is golden brown.
  14. Allow to cool slightly before making separate dishes, topping each dish with a bit more cheese if desired.

*If making this ahead of time, allow the casserole to cool and place foil paper on top prior to placing in the refrigerator. When you’re ready to make this dish (1-2 days later, remove from the oven and preheat the oven to 425 degrees Fahrenheit. Bake in preheated oven for 25 minutes allowing to broil for 3-5 minutes with the foil paper removed for a crispy top

Healthy You – Episode 25: Plant vs. Animal Protein

Andrea Falcone Podcast Leave a Comment

As more information and documentaries are shared through the world wide web, confusion and inconsistency results about the food choices we should or should not be making. Protein is so incredibly important throughout the whole day, but where should we get our protein from? Andrea and Drew dive deep into this one to help you understand the difference between proteins, why we need it for our health, and why all of the hype has bubbled into the world. This is one you’ll want to save to ensure your health is in tip top shape throughout your whole life.

#PlantProtein #Protein #AnimalProtein #FamilyNutrition #HealthyYou #HealthyMind #HealthyBody #DietitianPodcast #RDChat

Valentine’s Day Recipe Round Up

Andrea Falcone BLOG Leave a Comment

There is no better way to spend Valentine’s Day than with your favourite loved ones! Here are some great simple recipes to make up and enjoy with one another that are quick to prepare and will leave you being able to enjoy the evening!

Cranberry Ricotta Crostini

The perfect bite to the start of your meal! This little appetizer is sure to set the mood with the creamy ricotta along with sweet and sour cranberries reserve. You’ll be glad you made a little extra too have the next day as breakfast or as a snack!

Serves 8

Ingredients:

  • 1 Cup Frozen or Fresh CranberriesIMG_5927
  • 1 Cup 100% Orange Juice
  • 1 Tbsp Rosemary
  • 1, small Whole Grain baguette
  • ¾ Cup Ricotta

Directions:

  1. Preheat the oven to 350o
  2. In a small saucepan, over medium high heat, add the cranberries, orange juice, and rosemary. Bring to a boil.
  3. Once at a boil, lower to a light simmer for about 8-10 minutes, until the cranberries all pop. You may need to smash them with the back of a wooden spoon. Allow the mixture to reduce down until it forms a jam-like consistency.
  4. Meanwhile, cut your baguette into small pieces (squares or rounds), and place on a baking sheet. Once the oven is heated, add the bread and allow to toast (or broil) for 5 minutes, checking in to ensure it doesn’t burn.
  5. Once toasted, remove from the oven and place on a plate, leaving aside to slightly cool.
  6. Just before you’re ready to eat, spread about one tablespoon of ricotta cheese on top of the toast and top it with the cranberry-orange reserve. Place on a plate and enjoy with yours truly.

Mini Greek-town Meatballs

It’s all about finger-foods and bite-sized items you can display on your plate or share with your loved one this Valentine’s Day – and hey, who doesn’t love to be fed sometimes! Enjoy these savoury meatballs with some Tzaziki or BBQ sauce – whichever suits your palate.

Makes 30 mini meatballs

Ingredients:

  • 450 g, each Ground Turkey and Ground ChickenIMG_5909
  • ¼ Cup Chopped Parsley
  • 2 Garlic cloves, peeled and minced
  • ½ Cup Chopped Sundried Tomatoes
  • 1 Tbsp Oregano
  • 3 Tbsp Extra Virgin Olive Oil
  • Fresh Cracked Salt and Pepper
  • Tzaziki sauce for dipping

Directions:

  1. Preheat the oven to 350o Fahrenheit.
  2. Line a large baking sheet with parchment paper.
  3. In a large bowl, add the ingredients: ground turkey and chicken, shopped parsley, minced garlic cloves, shopped sundried tomatoes, oregano, olive oil, salt and pepper.
  4. Use your hands to mix all of the ingredients together – about 2 minutes– until you are sure all ingredients are well combined.
  5. Form the mixture into small meatballs, about the size of a golf ball or slightly smaller.
  6. Place in a preheated oven for 20 minutes, turning the pan at the half way point.
  7. Meanwhile grab your favourite Tzaziki sauce for dipping
  8. You can broil the meatballs for about 2-3 minutes to achieve a golden brown colour on top.
  9. Plate and serve along with a simple Greek Vegetable Salad and Cheesy Baked Rice Balls. 

Cheesy Baked Arancini (aka: Rice Balls) 

I have eaten my fair share of rice balls in my life – often homemade passed down for generations, and some within restaurants too! They seem taunting to make, but oh-my-goodness, once you try these puppies you’ll be enjoying them with your loved ones, and keeping a few reserved in the freezer for a quick thaw and go-to meal accompaniment or appetizer.

Makes 35 small rice balls

Ingredients:

  • 1 Cup White RiceIMG_5915
  • 1, 400 mL can Chopped Tomatoes
  • 1 Small onion, chopped
  • 2 Cloves garlic, peeled and minced
  • ½ Cup Parsley
  • Salt and Pepper to taste
  • 1 Cup Shredded Mozzarella Cheese
  • ¾ Cup Shredded Asiago Cheese (*or any other sharp white cheese)
  • 1 Cup Flour
  • 3 Eggs, beaten
  • 1½ Cups Breadcrumbs (Seasoned if you prefer)

Directions:

  1. Preheat the oven to 350o Fahrenheit.  Line a large baking sheet with parchment paper.
  2. Prepare your tomato sauce. In a saucepan, add the chopped tomatoes, onion, garlic, parsley, salt and pepper. Bring to a boil and then lower the heat and simmer for 5 minutes. Remove the pan from the heat, and using a hand mixer or immersion blender, mix the ingredients to remove the majority of the chunks. Place back on the stove and keep at a low temperature to keep warm. Reserve 1 Cup of the tomato sauce for dipping.
  3. Cook the rice – in a saucepan, place the rice along with 2 Cups of water. I often add 1 Tbsp of butter or olive oil to the water as well. Bring the rice to a boil over medium-high heat. Once at a boil, lower the heat and simmer to soak up all of the water, allowing the rice to cook. You may need to add more water if you find the rice is drying up and not fully cooked.
  4. Meanwhile, in a large bowl, add the grated cheeses.
  5. Add the rice and tomato sauce (ensuring you reserve about 1 Cup for dipping) to the grated cheese and stir well to incorporate all ingredients. The cheese will melt and appear stringy. Leave aside to slightly cool and make it tolerable to handle with your hands.
  6. Place three separate dishes out on your counter, one for the flour, one for the beaten eggs, and one for the breadcrumbs to set up your assembly line.
  7. Here’s where things will get a little messy – but oh-so-worth-it! I recommend to make all of your rice balls first, then roll them into the flour, egg and finally the breadcrumbs.
  8. To make the rice balls: Place about 1½ Tbsp of the rice mixture into your hands. Roll the rice mixture around so that it forms a ball. Place on the parchment paper-lined baking sheet. Once all rice balls are formed, dip, each one into the flour, then coat with egg and finally roll in the breadcrumbs. Place them back on the parchment paper-lined baking sheet, maintaining the integrity of the ball shape as best as possible.
  9. Once all rice balls have been dipped, place the pan into the preheated oven for 20 minutes, turning in between.
  10. Once cooked, remove from the oven and place on a serving dish. Add the reserved tomato sauce in a small bowl for dipping or to pour on top if you desire.

Simple Greek Vegetable Salad

C-O-L-O-U-R! That’s what I like to see in my plate and share with all of you! This is the simplest way to get a good load of veggies into any meal, and can be served up the next day with a can of tuna, chick peas, or left-over chicken, for a great meal! And while things are getting ready in the oven, this one will come together in no time.

Serves: 4 people

Ingredients:

  • 1 Red Bell Pepper, washed and cubedIMG_5918
  • ½ English Cucumber, washed and quartered
  • 1, small Pint, Heirloom tomatoes, washed and cut in half
  • 3 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Fresh Oregano
  • 1 tsp Fresh cracked Sea salt

Directions:

  1. Place all ingredients in a large bowl. Toss evenly and allow to marinade until ready to serve!
  2. If you’re making this ahead of time, you can place in the refrigerator to ensure the vegetables stay fresh and crisp.

New Level Dipped Strawberries

Dipped strawberries are a classic when it comes to Valentine’s Day or even just giving to that special person you know who loves them! Here are three new ways to fancy up your dipped strawberries that will undoubtedly leave the meal complete!

Serves: 2-4 people (Depending on how hungry you are at the end of the meal)

Ingredients:

  • 1  Pint, Fresh Strawberries (about 15 strawberries)IMG_5931
  • 50 g Dark chocolate
  • 80 g White Chocolate, divided
  • ⅓ Cup Natural Peanut Butter

Directions:

  1. Wash strawberries and allow to completely dry. You’ll need to ensure all moisture is dried up to make the perfect dipped strawberry.
  2. Prepare your three dips:

White chocolate: Place 50 g of white chocolate in a microwave-safe bowl and heat for about 65 seconds. If the chocolate comes out with a few chunks, you can stir to allow the rest to melt. If the chocolate needs more time to melt, place back into the microwave for 15 to 20 seconds.

Dark chocolate: Place 50 g of dark chocolate in a microwave-safe bowl and heat for about 55 seconds. If the chocolate comes out with a few chunks, you can stir to allow the rest to melt. If the chocolate needs more time to melt, place back into the microwave for 15 to 20 seconds.

White Chocolate Peanut Butter: Place ⅓ Cup of Peanut butter and 30 g of white chocolate in a microwave-safe bowl and heat for about 45 seconds. Remove and mix the ingredients to combine the white chocolate and the peanut butter. If the mixture needs more time to melt, place back into the microwave for 15 to 20 seconds.

  1. Line a baking sheet with wax or parchment paper.
  2. Dip each strawberry into the preferred melted chocolate or peanut butter mixture and place on the baking sheet. If you’d like, you can drizzle some of the left over sauces on top of the dipped strawberries.
  3. Place the baking sheet in the refrigerator for at least 20 to 30 minutes (or freezer for about 10 to 15 minutes) to allow the chocolate/peanut butter chocolate mixture to harden. The peanut butter mixture may require a long period of time to harden onto the strawberries.
  4. Remove from the refrigerator at least 10 minutes before serving to bring to room temperature.
IMG_5931

New Level Dipped Strawberries

Andrea Falcone Recipes Leave a Comment

Dipped strawberries are a classic when it comes to Valentine’s Day or even just giving to that special person you know who loves them! Here are three new ways to fancy up your dipped strawberries that will undoubtedly leave the meal complete!

Serves: 2-4 people (Depending on how hungry you are at the end of the meal)

Ingredients:

  • 1 Pint, Fresh Strawberries (about 15 strawberries)
  • 50 g Dark chocolate
  • 80 g White Chocolate, divided
  • ⅓ Cup Natural Peanut Butter

Directions:

  1. Wash strawberries and allow to completely dry. You’ll need to ensure all moisture is dried up to make the perfect dipped strawberry.
  2. Prepare your three dips:

White chocolate: Place 50 g of white chocolate in a microwave-safe bowl and heat for about 65 seconds. If the chocolate comes out with a few chunks, you can stir to allow the rest to melt. If the chocolate needs more time to melt, place back into the microwave for 15 to 20 seconds.

Dark chocolate: Place 50 g of dark chocolate in a microwave-safe bowl and heat for about 55 seconds. If the chocolate comes out with a few chunks, you can stir to allow the rest to melt. If the chocolate needs more time to melt, place back into the microwave for 15 to 20 seconds.

White Chocolate Peanut Butter: Place ⅓ Cup of Peanut butter and 30 g of white chocolate in a microwave-safe bowl and heat for about 45 seconds. Remove and mix the ingredients to combine the white chocolate and the peanut butter. If the mixture needs more time to melt, place back into the microwave for 15 to 20 seconds.

  1. Line a baking sheet with wax or parchment paper.
  2. Dip each strawberry into the preferred melted chocolate or peanut butter mixture and place on the baking sheet. If you’d like, you can drizzle some of the left over sauces on top of the dipped strawberries.
  3. Place the baking sheet in the refrigerator for at least 20 to 30 minutes (or freezer for about 10 to 15 minutes) to allow the chocolate/peanut butter chocolate mixture to harden. The peanut butter mixture may require a long period of time to harden onto the strawberries.
  4. Remove from the refrigerator at least 10 minutes before serving to bring to room temperature.
IMG_5918

Simple Greek Vegetable Salad

Andrea Falcone Recipes Leave a Comment

C-O-L-O-U-R! That’s what I like to see in my plate and share with all of you! This is the simplest way to get a good load of veggies into any meal, and can be served up the next day with a can of tuna, chick peas, or left-over chicken for a great meal! And while things are getting ready in the oven, this one will come together in no time.

Serves: 4 people

Ingredients:

  • 1 Red Bell Pepper, washed and cubed
  • ½ English Cucumber, washed and quartered
  • 1, small Pint, Heirloom tomatoes, washed and cut in half
  • 3 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Fresh Oregano
  • 1 tsp Fresh cracked Sea salt

Directions:

  1. Place all ingredients in a large bowl. Toss evenly and allow to marinade until ready to serve!
  2. If you’re making this ahead of time, you can place in the refrigerator to ensure the vegetables stay fresh and crisp.
IMG_5909

Mini Greek-town Meatballs

Andrea Falcone Recipes Leave a Comment

It’s all about finger-foods and bite-sized items you can display on your plate or share with your loved one this Valentine’s Day – and hey, who doesn’t love to be fed sometimes! Enjoy these savoury meatballs with some Tzaziki or BBQ sauce – whichever suits your palate.

Makes 30 mini meatballs

Ingredients:

  • 450 g, each Ground Turkey and Ground Chicken
  • ¼ Cup Chopped Parsley
  • 2 Garlic cloves, peeled and minced
  • ½ Cup Chopped Sundried Tomatoes
  • 1 Tbsp Oregano
  • 3 Tbsp Extra Virgin Olive Oil
  • Fresh Cracked Salt and Pepper
  • Tzaziki sauce for dipping

Directions:

  1. Preheat the oven to 350o Fahrenheit.
  2. Line a large baking sheet with parchment paper.
  3. In a large bowl, add the ingredients: ground turkey and chicken, shopped parsley, minced garlic cloves, shopped sundried tomatoes, oregano, olive oil, salt and pepper.
  4. Use your hands to mix all of the ingredients together – about 2 minutes– until you are sure all ingredients are well combined.
  5. Form the mixture into small meatballs, about the size of a golf ball or slightly smaller.
  6. Place in a preheated oven for 20 minutes, turning the pan at the half way point.
  7. Meanwhile grab your favourite Tzaziki sauce for dipping
  8. You can broil the meatballs for about 2-3 minutes to achieve a golden brown colour on top.
  9. Plate and serve along with a simple Greek Vegetable Salad and Cheesy Baked Rice Balls.
IMG_5915

Cheesy Baked Arancini (aka: Rice Balls)

Andrea Falcone Recipes Leave a Comment

I have eaten my fair share of rice balls in my life – often homemade passed down for generations, and some within restaurants too! They seem taunting to make, but oh-my-goodness, once you try these puppies you’ll be enjoying them with your loved ones, and keeping a few reserved in the freezer for a quick thaw and go-to meal accompaniment or appetizer.

Makes 35 small rice balls

Ingredients:

  • 1 Cup White Rice
  • 1, 400 mL can Chopped Tomatoes
  • 1 Small onion, chopped
  • 2 Cloves garlic, peeled and minced
  • ½ Cup Parsley
  • Salt and Pepper to taste
  • 1 Cup Shredded Mozzarella Cheese
  • ¾ Cup Shredded Asiago Cheese (*or any other sharp white cheese)
  • 1 Cup Flour
  • 3 Eggs, beaten
  • 1½ Cups Breadcrumbs (Seasoned if you prefer)

Directions:

  1. Preheat the oven to 350o Line a large baking sheet with parchment paper.
  2. Prepare your tomato sauce. In a saucepan, add the chopped tomatoes, onion, garlic, parsley, salt and pepper. Bring to a boil and then lower the heat and simmer for 5 minutes. Remove the pan from the heat, and using a hand mixer or immersion blender, mix the ingredients to remove the majority of the chunks. Place back on the stove and keep at a low temperature to keep warm. Reserve 1 Cup of the tomato sauce for dipping.
  3. Cook the rice – in a saucepan, place the rice along with 2 Cups of water. I often add 1 Tbsp of butter or olive oil to the water as well. Bring the rice to a boil over medium-high heat. Once at a boil, lower the heat and simmer to soak up all of the water, allowing the rice to cook. You may need to add more water if you find the rice is drying up and not fully cooked.
  4. Meanwhile, in a large bowl, add the grated cheeses.
  5. Add the rice and tomato sauce (ensuring you reserve about 1 Cup for dipping) to the grated cheese and stir well to incorporate all ingredients. The cheese will melt and appear stringy. Leave aside to slightly cool and make it tolerable to handle with your hands.
  6. Place three separate dishes out on your counter, one for the flour, one for the beaten eggs, and one for the breadcrumbs to set up your assembly line.
  7. Here’s where things will get a little messy – but oh-so-worth-it! I recommend to make all of your rice balls first, then roll them into the flour, egg and finally the breadcrumbs.
  8. To make the rice balls: Place about 1½ Tbsp of the rice mixture into your hands. Roll the rice mixture around so that it forms a ball. Place on the parchment paper-lined baking sheet. Once all rice balls are formed, dip, each one into the flour, then coat with egg and finally roll in the breadcrumbs. Place them back on the parchment paper-lined baking sheet, maintaining the integrity of the ball shape as best as possible.
  9. Once all rice balls have been dipped, place the pan into the preheated oven for 20 minutes, turning in between.
  10. Once cooked, remove from the oven and place on a serving dish. Add the reserved tomato sauce in a small bowl for dipping or to pour on top if you desire.