[Healthy_Recipes_For_Diabetic_Friends] Baked Broccoli Tots

Monday, July 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Baked Broccoli Tots

Baked Broccoli Tots

2 cups or 12 oz uncooked or frozen broccoli
1 large egg
1/4 cup diced yellow onion
1/3 cup cheddar cheese
1/3 cup whole wheat panko breadcrumbs
1/3 cup whole wheat breadcrumbs
2 Tbsp parsley
1 tsp Italian seasoning (or to taste and you can use other herb blends if you want to change this up)
1/2 tsp salt or to taste
1 tsp pepper or to taste

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.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasonings. Scoop about 1 1/2 tablespoons of mix using a ice cream scoop or your hands and gently press between your hands 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 onto your hands.

Next, Place on your prepared baking sheet. Bake until golden brown and crispy, 18 to 24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Makes: 20 tots - 4 servings
NOTE: I have the nutritional information worked out for using fresh broccoli and using the store bought frozen broccoli. For those that may have HIGH potassium levels you can decrease the potassium in this recipe by using the frozen. Or to lower the potassium in fresh boil it then drain and rinse before making this. I used to just steam mine but not I boil the broccoli.

Using Fresh broccoli:
Nutritional Information Per Serving: Calories 155, Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 18 gr, Sugar 3 gr, Fiber 4 gr, Sodium 579 mg, Potassium 326 mg, Cholesterol 58 mg Using Frozen broccoli:

Nutritional Information Per Serving: Calories 148, Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 17 gr, Sugar 3 gr, Fiber 4 gr, Sodium 571 mg, Potassium 238 mg, Cholesterol 58 mg