Broccoli Tots
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Broccoli Tots
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A delicious and cheesy twist on a classic favorite, these broccoli tots will fly off of your table. They are the perfect side or appetizer for any meal!
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Ingredients
- 4 Cups riced broccoli
- 1 large egg
- ½ Cup shredded cheddar cheese
- ½ Cup shredded Parmesan cheese
- ¼ Cup all purpose flour
- ⅓ cup grated onion
- 1 Clove garlic minced
- ½ Teaspoon salt
- ¼ Teaspoon ground pepper
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Instructions
- Preheat the oven to 400° and spray a baking sheet well with pan spray.`
- If using frozen riced broccoli, prepare it according to the package and let it cool until it is cool enough to handle. If using fresh broccoli, prepare a pot of boiling water. Cut the broccoli into florets and place it in a steamer basket over the boiling water. Cover and steam for 5 minutes until the florets are fork-tender. Alternatively, the broccoli can be steamed in the microwave in a microwave-safe bowl with a bit of water in the bottom for 5 minutes.
- Once cooked, place the steamed florets in a food processor and pulse for 10-15 seconds until you get a nice riced consistency.
- Transfer the riced broccoli to a tea towel or several layers of cheesecloth and squeeze to remove as much liquid as possible. There is more liquid than you’d think, I’m usually able to squeeze out nearly a cup of liquid. Measure out 4 cups of broccoli and add to a large bowl. Add the egg, both kinds of cheeses, flour, onion, garlic, salt, and pepper. Mix together and set aside to rest for 5 minutes or so.
- Using your hands, form the tots (about 35) that are about 1.5x.5 inches and line them up on the baking sheet leaving space between them. Bake for 20 minutes before removing from the oven, flip them over, and then bake for another 15-20 minutes, until golden brown.
- Enjoy with ketchup or your favorite dipping sauce.
Nutrition Information
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Calories
29kcal
(1%)
Carbohydrates
3g
(1%)
Protein
2g
(4%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
8mg
(3%)
Sodium
76mg
(3%)
Potassium
6mg
(0%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
512IU
(10%)
Vitamin C
25mg
(28%)
Calcium
49mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 35Tots
Amount Per Serving
Calories 29 kcal
% Daily Value*
| Calories | 29kcal | 1% |
| Carbohydrates | 3g | 1% |
| Protein | 2g | 4% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 8mg | 3% |
| Sodium | 76mg | 3% |
| Potassium | 6mg | 0% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 512IU | 10% |
| Vitamin C | 25mg | 28% |
| Calcium | 49mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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