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Broccoli Cheese Tots
A healthy way to get your kids to enjoy broccoli in the form of mashed potato tots
Prep Time
30 mins
Cook Time
30 mins
Additional Time
2 hrs
Total Time
2 hrs 50 mins
Servings: 4 tots
Calories: 272 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 2 large potatoes washed, peeled and cubed
- 1 medium broccoli crown just florets
- ½ teaspoon salt
- ½ C grated cheese
- 1 egg
- 1 C panko breadcrumbs
- 2 C peanut oil for frying
Instructions
- Fill a large pot with water and bring to a boil. Add the potatoes and cook until fork tender, about 20 minutes.
- Remove the potatoes using a slotted spoon and set into a large bowl. Add the broccoli florets to the same boiling water and cook for 3 minutes. Drain.
- Add the cooked potatoes into a potato ricer and rice them over a large bowl.
- In a food processor, add the cooked broccoli florets and pulse until fine.
- Combine the riced potatoes, cheese, salt and broccoli in a large bowl. Mix until incorporated.
- Add in the egg and bread crumbs and mix until the consistency is almost like mashed potatoes and can hold its shape. If the mixture is too wet, add a little more breadcrumbs.
- Use a tablespoon or small ice cream scoop to scoop up the mixture and use your hands to form them into little nuggets, about 1" in size. Place onto a large 12" by 17" baking tray lined with parchment paper.
- Place the tots into the freezer until chilled, at least 2 hours. After the tots are frozen, they can be transferred to a Ziploc bag for storing in the freezer.
Cup of Yum
When ready to consume:
Deep frying:
- Heat approximately 2 C peanut oil in a small saucepan to 350°F/177°C and fry the tots for 4-5 minutes, until golden brown and crisp.
- Drain on paper towel. Serve immediately.
Oven baking:
- Preheat oven to 400°F/204°C.
- Line a baking sheet with parchment paper.
- Spray the tops of the tots with a light misting of oil and bake for 20-25 minutes, turning at about the 15 or 20 minute mark. Serve immediately.
Notes
- Yield: appx 40 tots.
Nutrition Information
Calories
272kcal
(14%)
Carbohydrates
40g
(13%)
Protein
14g
(28%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Trans Fat
1g
Cholesterol
57mg
(19%)
Sodium
576mg
(24%)
Potassium
990mg
(28%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
1158IU
(23%)
Vitamin C
157mg
(174%)
Calcium
227mg
(23%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4tots
Amount Per Serving
Calories 272
% Daily Value*
Calories | 272kcal | 14% |
Carbohydrates | 40g | 13% |
Protein | 14g | 28% |
Fat | 7g | 11% |
Saturated Fat | 4g | 20% |
Trans Fat | 1g | 50% |
Cholesterol | 57mg | 19% |
Sodium | 576mg | 24% |
Potassium | 990mg | 21% |
Fiber | 7g | 28% |
Sugar | 5g | 10% |
Vitamin A | 1158IU | 23% |
Vitamin C | 157mg | 174% |
Calcium | 227mg | 23% |
Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.