ats
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We made these healthy skinny broccoli tater tots yesterday and the entire family loved them. If you’re a lover of broccoli, than these are for you! if you’re not, well you still might like them because the flavor of the broccoli is not over-powering, nor is it lost.
To make these tots you’re going to need to blanch 2 cups of broccoli in boiling water, just for a few seconds. Then dice the broccoli into tiny pieces. You can also pulse the broccoli in a food process for a few seconds but then you will risk turning them into a puree. If anything plus then no more than 2-3 pluses and stop once you reach a “rice” texture.
Next, after dicing the broccoli, combine it with an egg, cheddar cheese, diced onion, cilantro or parsley and a mixture of italian and panko bread crumbs. You can also use all italian or all panko but I suggest a mix of both because the panko make the tots light and airy, while the italian breadcrumbs give the tots flavor. But again, if you have only one type then go for it.
Healthy Baked Broccoli Tots
EDIT: Readers have noted that 1 teaspoon is too much salt. If you are using table salt, only use 1/2 tsp or to taste!
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 20 tots
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.
Full Recipes >> gimmedelicious.com/2015/05/17/healthy-baked-broccoli-tots/