Cajun Cauliflower Tater Tot Casserole
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
55 mins
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Servings
4
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Calories
380 kcal
-
Cuisine
American
Cajun Cauliflower Tater Tot Casserole
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This Cajun Cauliflower Tater Tot Casserole has a cheesy kick the whole family will love!
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Ingredients
For the Cauliflower Tots:
- 3 cups cauliflower cut into small florets 290 grams
- 6 tablespoons onion diced
- 3 tablespoons Light Cottage Cheese
- 1 1/2 tablespoons garlic minced
- 1 large egg white
- 3/4 cup reduced-fat shredded cheddar cheese
- 1/2 cup plus 2 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons fresh parsley minced
- salt and pepper
For the Casserole:
- 1 tablespoon extra-virgin olive oil
- 1 red bell pepper minced
- 1/2 cup onion diced
- 1/3 cup celery sliced
- 1 tablespoon garlic
- 1 link andouille chicken sausage sliced
- 1 tablespoon plus 1/2 teaspoon Cajun Seasoning
- 1 .5-ounce can diced tomatoes
- 1 tablespoon tomato paste
- 2 bay leaves
- 1/2 cup cooked shredded chicken, such as leftover rotisserie chicken
- 1/2 cup raw shrimp
- 1 cup reduced-fat shredded cheddar cheese
- fresh parsley for garnish
Instructions
- Preheat you oven to 400 degrees Fahrenheit and very generously spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese, and garlic and stir until well-mixed. Microwave again for 20 seconds.
- Finally, add in the egg whites, cheddar, panko, parsley, and a pinch of salt and pepper. Stir until well-mixed and the egg whites are evenly distributed.
- Using a 1-tablespoon measuring spoon, form the cauliflower mixture into tots. Place each tot on the pan. Do this for all the cauliflower. You should end up with 32-33 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
- While the tots cook, heat the olive oil in a large, oven-safe pan over medium-high heat. Add in the pepper, onion, celery, and garlic and cook for 2-3 minutes, until light browned.
- Add in the sliced sausage and Cajun seasoning and cook an additional 2-3 minutes, or until the sausage is lightly browned.
- Add in the tomatoes, tomato paste, and bay leaves. Turn the heat to high and boil until all the water is evaporated, about 5-6 minutes, stirring frequently so the bottom doesn’t burn. Remove from the heat and stir in the shredded chicken and shrimp.
- Spread the tomato mixture evenly in the bottom of the pan. Then, sprinkle 1/2 cup of the cheese evenly over top. Place the cauliflower tots on top of the tomato mixture, followed by the remaining cheese.
- Bake until the cheese is melted, about 5 minutes.
- Sprinkle with parsley and enjoy.
Nutrition Information
Show Details
Calories
380kcal
(19%)
Carbohydrates
35g
(12%)
Protein
31g
(62%)
Fat
14g
(22%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.003g
Cholesterol
83mg
(28%)
Sodium
911mg
(38%)
Potassium
866mg
(25%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
3307IU
(66%)
Vitamin C
99mg
(110%)
Calcium
291mg
(29%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 380 kcal
% Daily Value*
| Calories | 380kcal | 19% |
| Carbohydrates | 35g | 12% |
| Protein | 31g | 62% |
| Fat | 14g | 22% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 83mg | 28% |
| Sodium | 911mg | 38% |
| Potassium | 866mg | 18% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 3307IU | 66% |
| Vitamin C | 99mg | 110% |
| Calcium | 291mg | 29% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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