Broccoli Tots


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  • 2 cups broccoli
  • 2 cups parsley
  • 1/4 cup finely chopped yellow onion
  • 1 egg
  • 1/3 cup Italian bread crumbs
  • 1/3 cup panko bread crumbs
  • 1/3 cup low fat cheddar cheese
  • Dash of salt and pepper


  1. Preheat the oven to 400 degrees F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Boil the broccoli in water for 1 minute then remove and shock in cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of the mix using your hands and gently press 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 to your hands. Next, place on your prepared baking sheet.
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy!

Nutritional Information

Serving Size: 3
Calories: 148
Total Fat: 3 g
Saturated Fat: 1 g
Trans Fat: 0 g
Sugar: 4 g
Sodium: 225 mg
Carbs: 23 g
Protein: 10 g


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