Healthy Baked Broccoli Tots
User Reviews
4.7
216 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
35 mins
-
Servings
20 tots
-
Calories
26 kcal
Healthy Baked Broccoli Tots
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Crispy baked broccoli tots are loaded with nutrients and vitamins and are fun to make and enjoy!
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Ingredients
- 2 cups or 12 ounces uncooked or frozen broccoli
- 1 large egg
- 1/4 cup diced yellow onion
- 1/3 cup cheddar cheese
- 1/3 cup panko breadcrumbs
- 1/3 cup Italian breadcrumbs
- 2 tablespoons parsley ( or cilantro rosemary,
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Instructions
- Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
- Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
- Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
- Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!
Equipments used:
Nutrition Information
Show Details
Serving
1tot
Calories
26kcal
(1%)
Carbohydrates
3g
(1%)
Protein
1g
(2%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Cholesterol
10mg
(3%)
Sodium
110mg
(5%)
Potassium
43mg
(1%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
94IU
(2%)
Vitamin C
8mg
(9%)
Calcium
25mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 20tots
Amount Per Serving
Calories 26 kcal
% Daily Value*
| Serving | 1tot | |
| Calories | 26kcal | 1% |
| Carbohydrates | 3g | 1% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 110mg | 5% |
| Potassium | 43mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 94IU | 2% |
| Vitamin C | 8mg | 9% |
| Calcium | 25mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
216 reviews
Excellent
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