Broccoli Tots
HB-12908 · Hand-built original · American
Crisp, cheesy broccoli tots — a golden, dippable twist on the classic freezer favourite, made from riced broccoli, cheddar and Parmesan.
AmericanSide Dish1 hr 15 minServes 3526 kcalDiabeticLow-SodiumLow Fat / Low CholesterolRenal
Main ingredient: egg
Pairs well with: toast, hash browns, fruit salad, bacon, avocado
Servings:35quantities adjust to match
Ingredients
- 4 cups riced broccoli
- 1 large egg
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded Parmesan cheese
- 1/4 cup all-purpose flour
- 1/3 cup grated onion
- 1 clove garlic, minced
- 1/2 tsp. salt
- 1/4 tsp. ground pepper
Method
- Heat the oven to 400°F and spray a baking sheet well with pan spray.
- Prepare the riced broccoli: steam fresh florets over boiling water for 5 minutes until fork-tender (or cook frozen riced broccoli following the package), then pulse steamed florets in a food processor for 10 to 15 seconds to a riced texture.
- Tip the riced broccoli onto a tea towel or layers of cheesecloth and squeeze out as much liquid as possible, then measure 4 cups into a large bowl.
- Add the egg, cheddar, Parmesan, flour, onion, garlic, salt and pepper, mix well and rest the mixture for about 5 minutes.
- Form the mixture by hand into about 35 tots, roughly 1 1/2 x 1/2 inches, and line them up on the baking sheet with space between them.
- Bake for 20 minutes, flip the tots over, and bake 15 to 20 minutes more until golden brown all over.
Prep: 35 min · Cook: 40 min · Total: 75 min
Nutrition (per serving, where published)
26 kcalCalories
1.6 gProtein
2.4 gCarbs
1.2 gFat
0.6 gSaturates
0.6 gFibre
0.1 gSugars
45 mgSodium
8 mgCholesterol
74 mgPotassium
35 mgCalcium
0.2 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data