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Baked Veggie Tots

(Makes 35 tots)

Ingredients

  • 1 medium head cauliflower, cut into florets
  • 1 medium head broccoli, cut into florets
  • 1/4 cup diced onion
  • 1/4 cup grated parmesan cheese
  • 1/4 cup finely ground whole-wheat breadcrumbs
  • 1 large egg or 1 flaxseed egg (1 T ground flaxseed + 2.5 T water)
  • Salt and pepper, to taste
  • 1 teaspoon of Italian seasoning (optional)

This mixture can be made into a veggie pancake by adding a little more onion and pan frying.

Instructions

  1. Preheat oven to 350 degrees F. Bring a large pot of salted water to a boil and add the cauliflower and broccoli florets. Cook just until fork tender (5 to 8 minutes). Thoroughly drain the florets and transfer them to a blender. Blend on slow to medium for a few seconds just until the florets break down into small pieces - the size of a piece of rice or a bit larger. DO NOT OVERMIX or the mixture will become too wet to form shape.
  2. Measure out 3 cups of the cauliflower/broccoli mixture and add it to a large bowl. Stir in the diced onion (need to be cut small enough so they easily mixed), Parmesan cheese, breadcrumbs, egg, salt and pepper (about a 1/4 teaspoon, each), mixing thoroughly. The mixture should be similar to lumpy mashed potatoes.
  3. Using your hands, scoop up 2 tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet and repeat with the rest of the mixture. Space the tots about 1 inch apart.
  4. Bake for about 20 minutes, then turn them over and bake an additional 10 to 15 minutes until crisped. Remove from oven and serve.
  5. Serve with pesto, Dijon mustard, hummus or salsa.

Nutrition Information

Serving size: 5 tots     

Calories per serving: 119

Total fat: 3 g (saturated fat: 1 g)

Cholesterol: 30 mg

Sodium: 182 mg

Total carbohydrates: 19 g (dietary fiber: 7 g, sugars: 5 g)

Protein: 9g