Broccoli Tots
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Calories: 240kcal
Ingredients
- 2 cups broccoli
- 2 cups parsley
- 1/4 cup yellow onion (finely chopped)
- 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
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.
- Boil the broccoli in water for 1 minute then remove and shock in cold tap water to stop the cooking process. Drain well.
- 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.
- Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy!
Notes
In a time crunch? Use frozen broccoli to shave off 15 minutes of this recipe.
Nutrition
Calories: 240kcalCarbohydrates: 33gProtein: 16gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 86mgSodium: 550mgPotassium: 748mgFiber: 6gSugar: 5gVitamin A: 5799IUVitamin C: 160mgCalcium: 274mgIron: 6mg
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Nutrition Facts
Broccoli Tots
Amount per Serving
Calories
240
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
0.01
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
86
mg
29
%
Sodium
550
mg
24
%
Potassium
748
mg
21
%
Carbohydrates
33
g
11
%
Fiber
6
g
25
%
Sugar
5
g
6
%
Protein
16
g
32
%
Vitamin A
5799
IU
116
%
Vitamin C
160
mg
194
%
Calcium
274
mg
27
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.