Broccoli Tots
Delicious and nutritious Broccoli Tots, perfect for kids and adults alike, packed with flavor and goodness.
Equipment
- Oven
- Baking sheet
- Parchment paper
- Mixing bowl
- Steamer
Ingredients
Vegetables
- 550 g broccoli 2 medium heads
Dairy
- 75 g sharp cheddar cheese ¾ packed cup
Eggs
- 2 units eggs
Flours
- 60 g almond meal/flour ¾ cup
Spices
- 2 cloves garlic minced
- 0.5 teaspoon salt optional - do not add for baby
Instructions
Preparation
- Preheat oven to 375℉/190℃ and line a baking sheet with parchment paper.
- Cut the florets off the broccoli and break them up into medium pieces. Remove the tough outer skin of the stem and then cut the stem into pieces around 1-2 cm / ½-¾ inch in size.
- Steam (or boil) the stems for 1 minute and then add the florets and steam for a further 3-4 minutes, or until soft. Drain well.
- Chop the cooked broccoli up and transfer to a large mixing bowl.
- Add the cheese, egg, almond meal and garlic and mix well to combine. Mash any bigger pieces of broccoli up as you mix.
- Scoop a heaped tablespoon of the mixture and form it into a tot. Place on prepared tray. Repeat with the remaining mixture (It should make around 23 -25 tots).
- Spray with oil (optional) then bake for 20 minutes, or until golden.
- Serve with a dip of choice.
Notes
You can replace the almond meal with bread crumbs if you prefer. Sharp Cheddar cheese gives good flavour. If making for a baby to reduce sodium content reduce the cheese or consider replacing it with a lower sodium cheese such as mozzarella.
Nutrition
Serving: 1totCalories: 39kcalCarbohydrates: 2gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 16mgSodium: 31mgPotassium: 78mgFiber: 1gSugar: 1gVitamin A: 186IUVitamin C: 20mgCalcium: 39mgIron: 1mg
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