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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

    Cup of Yum
  1. Fill a large pot with water and bring to a boil. Add the potatoes and cook until fork tender, about 20 minutes.
  2. 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.
  3. Add the cooked potatoes into a potato ricer and rice them over a large bowl.
  4. In a food processor, add the cooked broccoli florets and pulse until fine.
  5. Combine the riced potatoes, cheese, salt and broccoli in a large bowl. Mix until incorporated.
  6. 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.
  7. 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.
  8. 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.
When ready to consume:
Deep frying:
  1. 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.
  2. Drain on paper towel. Serve immediately.
Oven baking:
  1. Preheat oven to 400°F/204°C.
  2. Line a baking sheet with parchment paper.
  3. 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.

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