5.0 from 3 votes
Crispy Parmesan Cauliflower Tots
Reprinted from Naturally, Delicious by arrangement with Pam Krauss Books/Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2016, Danny Seo Media Ventures
Total Time
45 mins
Servings: 16 tots
Calories: 36 kcal
Course:
Side Dish , Appetizer
Cuisine:
American
Ingredients
- 1 tablespoon olive oil for the baking sheet
- 1 pound organic frozen cauliflower florets
- ½ cup gluten-free bread crumbs
- ¼ cup grated Parmesan cheese
- 1 large egg
- 2 tablespoons chopped fresh parsley
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 400°F. Line a baking sheet with parchment paper and brush with olive oil.
- Microwave the cauliflower according to the package directions, and cool to room temperature.
- Place the cauliflower on a clean dish towel or piece of cheesecloth, and roll it up and wring it out to extract as much moisture from the cauli¬flower as you can. Transfer the cauliflower to a large bowl and break apart the florets with your hands. Add the bread crumbs, cheese, egg, parsley, garlic powder, and pepper. Using your hands, mix until the mixture holds together.
- Using a tablespoon measure, scoop the cauliflower onto the prepared baking sheet. Use your hands to roll each scoop into an oval-shaped tot.
- Bake for 15 minutes, remove from the oven, turn the tots over, and bake for another 15 minutes to crisp the other side. Serve warm.
Cup of Yum
Nutrition Information
Serving
4g
Calories
36kcal
(2%)
Carbohydrates
4g
(1%)
Protein
2g
(4%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
12mg
(4%)
Sodium
37mg
(2%)
Potassium
94mg
(3%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
71IU
(1%)
Vitamin C
14mg
(16%)
Calcium
26mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 16tots
Amount Per Serving
Calories 36
% Daily Value*
| Serving | 4g | |
| Calories | 36kcal | 2% |
| Carbohydrates | 4g | 1% |
| Protein | 2g | 4% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 12mg | 4% |
| Sodium | 37mg | 2% |
| Potassium | 94mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 71IU | 1% |
| Vitamin C | 14mg | 16% |
| Calcium | 26mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.