Healthy Broccoli Cheddar Tots Recipe By Tasty

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HEALTHY BROCCOLI CHEDDAR TOTS RECIPE BY TASTY



Healthy Broccoli Cheddar Tots Recipe by Tasty image

Here's what you need: broccoli, panko breadcrumbs, fresh chives, shredded sharp cheddar cheese, garlic, salt, black pepper, egg

Provided by Joey Firoben

Categories     Sides

Yield 3 servings

Number Of Ingredients 8

1 large head broccoli
⅓ cup panko breadcrumbs
⅓ cup fresh chives, chopped
⅔ cup shredded sharp cheddar cheese
1 clove garlic, minced
½ teaspoon salt, divided
¼ teaspoon black pepper
1 egg

Steps:

  • Grate the broccoli with a coarse cheese grater.
  • Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the broccoli until well incorporated.
  • Let the broccoli sit for 20 minutes until the salt has drawn out some of the moisture.
  • Preheat oven to 400°F (200°C).
  • Pour the broccoli into a clean kitchen towel and twist to strain as much liquid as you can.
  • Place the grated broccoli back into a bowl and mix with the breadcrumbs, chives, cheddar, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  • Form the mixture into 15 even sized tots and transfer to a parchment lined baking sheet.
  • Bake for 20-24 minutes, flipping each halfway through.
  • Serve with your choice of dipping sauce.
  • Enjoy!

Nutrition Facts : Calories 258 calories, Carbohydrate 16 grams, Fat 15 grams, Fiber 3 grams, Protein 15 grams, Sugar 2 grams

BROCCOLI TOTS



Broccoli Tots image

Tots you'll love with so much great nutrition and very low carb. Enjoy warm with ketchup, Sriracha, ranch dressing, or your favorite dipping sauce. Your kids will love these too!

Provided by Julie Hubert

Categories     Appetizers and Snacks     Cheese

Time 1h14m

Yield 4

Number Of Ingredients 11

1 (12 ounce) bag broccoli florets
2 teaspoons sea salt, divided
¾ cup finely shredded Cheddar cheese
½ cup panko bread crumbs
⅓ cup minced onion
1 large egg
2 tablespoons chopped fresh parsley
2 cloves garlic, grated
1 teaspoon ground cumin
½ teaspoon ground black pepper
2 tablespoons olive oil, or to taste

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
  • Place 1/2 of the broccoli florets in a food processor; pulse about 20 times until it looks like grains of rice. Repeat with remaining broccoli florets.
  • Fill a large, shallow saucepan with 1/2 inch water; add 1 teaspoon salt. Bring to a boil. Reduce heat to low and add broccoli rice. Cover and simmer until tender, about 5 minutes. Drain and let cool, about 10 minutes.
  • Transfer broccoli rice to the center of a clean absorbent dish towel. Squeeze and twist the towel to remove as much of the moisture as possible.
  • Mix Cheddar cheese, bread crumbs, onion, egg, parsley, garlic, cumin, and black pepper together in a large bowl. Mix in broccoli rice until mixture sticks together when pressed into a ball.
  • Scoop 1 1/2 tablespoons of mixture with a small ice cream scoop; form into a ball and press into the shape of a tot using oiled hands. Place on the prepared baking sheet. Repeat with remaining mixture.
  • Drizzle olive oil over broccoli tots. Sprinkle remaining 1 teaspoon salt on top.
  • Bake in the preheated oven, turning halfway with tongs, until golden brown, about 24 minutes.

Nutrition Facts : Calories 255.9 calories, Carbohydrate 17.7 g, Cholesterol 73.7 mg, Fat 17.5 g, Fiber 2.7 g, Protein 12.2 g, SaturatedFat 7 g, Sodium 1155.2 mg, Sugar 2.3 g

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  • Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  • Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  • Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
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Top Asked Questions

How do I make Broccoli tater tots?
It's easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps: 1. You mix lightly cooked broccoli florets with seasoned eggs, cheddar cheese, and almond flour. 2. Shape the mixture into tots. 3. Then bake until golden, about 15 minutes per side in a 400°F oven.
Are broccoli Tots keto friendly?
Crispy broccoli tots turn broccoli into a tasty snack. Made with almond flour, they are healthy, keto, cheesy and delicious! I adore these broccoli tots. They are such a fun, tasty way to eat broccoli! They turn the boring green (yet healthy) vegetable into a super tasty snack that even the most reluctant picky eaters will agree to eat.
How many Broccoli Tots do you make per tray?
FORM TOTS: Scoop a heaped tablespoon of the broccoli mixture and form it into a tot. Place on prepared tray. Repeat with the remaining mixture (It should make around 23 -25 tots depending on how generous you are with your scoops).
How can I get my child to eat Broccoli?
BROCCOLI EXPOSURE: Broccoli isn’t always the most accepted vegetable and repeated exposure is important for acceptance. These tots may be a good stepping stone for your child to accept broccoli on its own. The cheese adds fat and salt to help mask/reduce the bitter taste that many kids find off putting. Adding a tasty dip also helps with this.

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