Steps to Prepare Broccoli Nutrition

Broccoli Tots

These vegetables are known for their beneficial health effects.

Recipe Summary Broccoli Tots

Tots you'll love with so much great nutrition and very low carb. Enjoy warm with ketchup, Sriracha, ranch dressing, or your favorite dipping sauce. Your kids will love these too!

Ingredients | Broccoli Nutrition

1 (12 ounce) bag broccoli florets

2 teaspoons sea salt, divided

¾ cup finely shredded Cheddar cheese

½ cup panko bread crumbs

⅓ cup minced onion

1 large egg

2 tablespoons chopped fresh parsley

2 cloves garlic, grated

1 teaspoon ground cumin

½ teaspoon ground black pepper

2 tablespoons olive oil, or to taste

Directions

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

Place 1/2 of the broccoli florets in a food processor; pulse about 20 times until it looks like grains of rice. Repeat with remaining broccoli florets.

Fill a large, shallow saucepan with 1/2 inch water; add 1 teaspoon salt. Bring to a boil. Reduce heat to low and add broccoli rice. Cover and simmer until tender, about 5 minutes. Drain and let cool, about 10 minutes.

Transfer broccoli rice to the center of a clean absorbent dish towel. Squeeze and twist the towel to remove as much of the moisture as possible.

Mix Cheddar cheese, bread crumbs, onion, egg, parsley, garlic, cumin, and black pepper together in a large bowl. Mix in broccoli rice until mixture sticks together when pressed into a ball.

Scoop 1 1/2 tablespoons of mixture with a small ice cream scoop; form into a ball and press into the shape of a tot using oiled hands. Place on the prepared baking sheet. Repeat with remaining mixture.

Drizzle olive oil over broccoli tots. Sprinkle remaining 1 teaspoon salt on top.

Bake in the preheated oven, turning halfway with tongs, until golden brown, about 24 minutes.

Step 4 is key. The dryer the broccoli rice is, the better the flavor and texture of the broccoli tots will be.

Info | Broccoli Nutrition

prep: 30 mins cook: 34 mins additional: 10 mins total: 1 hr 14 mins Servings: 4 Yield: 4 servings

TAG : Broccoli Tots

Appetizers and Snacks, Cheese,

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Broccoli Nutrition : Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins a, c, e, k and a good array of b vitamins including folic acid.