Introduction to Broccoli Tots
Broccoli tots are a delightful twist on traditional vegetable side dishes, making them a game-changer for parents trying to sneak in more greens! If you’re struggling to get your little ones to eat their veggies, these delicious bites are a fantastic solution. Not only are they packed with nutrient-rich broccoli, but they also blend in cheesy flavors and a crispy texture that kids love. Plus, they're a hit for adults too, proving that healthy snacking can be satisfying and fun!
Why Broccoli Tots are a Game-Changer
Imagine serving dinner, and instead of the usual side of steamed veggies, you plate up crispy, golden-brown broccoli tots. How rad is that? The best part? This recipe is almost too easy! You can whip up a batch in approximately 35 minutes, and you’re left with 28 tots to enjoy.
According to nutritionists, incorporating more vegetables into our diets is crucial for maintaining overall health. Broccoli, for instance, is a powerhouse of vitamins K and C and provides fiber and other essential nutrients. By transforming broccoli into these irresistible tots, you’re not just helping picky eaters but also making mealtime exciting!
So, why not make your next meal a little more vibrant and nutritious? Check out the full recipe below and get started on these tasty broccoli tots!
Ingredients for Broccoli Tots
Creating tasty broccoli tots is easy and requires just a handful of ingredients. Here’s what you’ll need to whip up this delicious veggie-packed treat:
- 12 oz broccoli florets: Fresh or frozen, make sure they're chopped fine to help form the perfect tots.
- 1 cup shredded cheese: Cheddar adds a nice kick, but feel free to use mozzarella for a milder taste!
- 1 egg: This acts as a binder, helping all the ingredients stick together.
- ⅔ cup panko breadcrumbs: These give the tots a lovely crunch. If you prefer a gluten-free option, try using gluten-free breadcrumbs.
- ¼ teaspoon garlic powder: A must for flavor enhancement, it complements the broccoli beautifully.
- ¼ teaspoon onion powder: This adds depth to the flavor profile without being overpowering.
- ½ teaspoon salt (optional): Depending on your dietary preferences, you can omit this if you're watching your sodium intake.
These straightforward ingredients ensure that even the pickiest eaters might just ask for seconds! If you're curious about other healthy veggie snacks, check out Nutrition.gov for inspiration.
Step-by-Step Preparation of Broccoli Tots
If you're looking for a fun and nutritious way to sneak more veggies into your meals, look no further. Broccoli tots are a delightful twist on traditional tater tots that kids and adults alike will enjoy! Let’s walk through each step of the preparation process together.
Preheat and Prep the Broccoli
Start by preheating your oven to 375°F (190°C). This ensures your broccoli tots will bake evenly. For the broccoli, you can opt for fresh florets or frozen ones—both work well! If using fresh broccoli, chop about 12 oz of it into smaller, manageable pieces. To soften your broccoli, place it in a microwave-safe bowl with 2 tablespoons of water, cover it with a microwave-safe lid, and microwave on high for 3-5 minutes until fork-tender. Alternatively, you can boil the broccoli in a pot of water for about 3 minutes. After the broccoli cools down slightly, you can finely chop it using kitchen scissors or a food processor—it’s all about how chunky you want your tots!
Combine Ingredients
Next up, in a large mixing bowl, add your chopped broccoli, along with some other delicious ingredients that will bring flavor and texture to your broccoli tots. You'll need:
- 1 cup of shredded cheese (cheddar adds great flavor, while mozzarella is a lighter option)
- 1 egg (this will act as the binder)
- ⅔ cup of panko breadcrumbs (they provide that perfect crunch)
- ¼ teaspoon each of garlic powder and onion powder
- A pinch of salt, if desired
Mix these together until everything is well combined. This is the foundation of your tots!
Shape the Tots
Now comes the fun part—shaping your broccoli tots! Taking a tablespoon-sized portion of the mixture, press it firmly in your hands to form a small tot shape. Place each shaped tot onto a baking sheet lined with parchment paper. Make sure they have a bit of space in between so they bake evenly. Don’t hesitate to get the kids involved in this step; it can be a fun kitchen activity!
Bake to Perfection
Pop your baking sheet in the preheated oven and let them bake for about 20-25 minutes. You’ll want to keep an eye on them; give the pan a little shake halfway through to ensure even browning. When they emerge from the oven, the edges should be beautifully golden. These broccoli tots are not just a fantastic side dish—they can be a fun snack or even a main attraction at dinner!
With this easy guide, you’ll have a batch of crispy, cheesy broccoli tots ready to enjoy in no time. They’re a great way to make veggies fun and flavorful! For more creative ways to incorporate vegetables into your meals, check out sites like Healthline for healthy recipes and tips.
Variations on Broccoli Tots
Cheesy Broccoli Tots
If you're a fan of cheesy delights, try adding different cheeses to your broccoli tots! A blend of sharp cheddar and creamy mozzarella can create a mouthwatering experience. For a gourmet touch, incorporate some crumbled feta or ricotta. The gooeyness will make them irresistible!
Spicy Broccoli Tots
For those who crave a kick, spicy broccoli tots are the way to go! Simply mix in some red pepper flakes, jalapeño, or even a dash of hot sauce into your mixture before baking. This not only adds a flavorful punch but also introduces an exciting twist to the classic broccoli tot recipe. Experiment with spices and heat levels to find your perfect blend!
Feel free to switch things up and make these tots your own! If you enjoy exploring more veggie ideas, check out this guide on vegetable benefits.
Cooking Tips and Notes for Broccoli Tots
Creating delicious broccoli tots can be a breeze with a few handy tips! First, ensure your broccoli is cooked just right—fork-tender helps maintain texture, so don’t overdo it. You can opt for a food processor for finely chopping, or try using kitchen scissors for a more hands-on approach.
Choosing the right cheese enhances flavor; cheddar is a classic, while mozzarella offers a creamy, lower-sodium twist. For a delightful crunch, don’t skip the panko breadcrumbs. Lastly, consider adding herbs like parsley or basil for a fresh kick (source: Herb Guide). Enjoy these veggie-packed delights!
Serving Suggestions for Broccoli Tots
Transform your broccoli tots into a delightful meal or snack with these creative serving ideas:
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Dipping Delight: Pair your tots with a zesty dipping sauce like hummus, yogurt-based ranch, or ketchup. The contrasting flavors will make them a hit!
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Piled High: Serve them on a bed of mixed greens with cherry tomatoes and a light vinaigrette for a fresh salad twist.
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Family Feast: Add broccoli tots to a charcuterie board alongside turkey bacon, chicken ham, and an assortment of cheeses. This is perfect for gatherings.
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Savory Breakfast: Incorporate them in a breakfast bowl with scrambled eggs and avocado for a nutritious start to your day.
With these tips, your broccoli tots will shine at any table!
Time Breakdown for Broccoli Tots
Preparation Time
To whip up these delicious broccoli tots, you'll only need about 10 minutes. This includes washing, chopping, and prepping all your ingredients. Fast and efficient!
Cooking Time
The baking process takes roughly 25 minutes. That’s just enough time to set the table or catch up on a quick episode of your favorite show.
Total Time
In just 35 minutes, you can have these flavorful broccoli tots ready to serve. Perfect for a weeknight dinner or a fun appetizer!
If you’re curious about why incorporating more vegetables can be fun, check out this article on creative ways to make veggies appealing for everyone.
Nutritional Facts for Broccoli Tots
When it comes to making veggie-packed snacks like broccoli tots, you'll be happy to know they come with some great nutritional perks:
Calories
Each broccoli tot contains approximately 24 calories, making them a delightful guilt-free treat for any time of the day.
Protein
With about 1.6 grams of protein per serving, these tots offer a nice little boost to your daily protein intake. They're perfect for young ones needing that extra nutrition!
Sodium
These broccoli tots are low in sodium, coming in at just 41.8 mg. This makes them a heart-healthy choice for your family.
Ready to whip up these delicious bites? Let’s get cooking! And if you want more detailed insights on broccoli benefits, you can check out resources from Healthline or the Mayo Clinic.
FAQ about Broccoli Tots
Can I use frozen broccoli for this recipe?
Absolutely! Frozen broccoli is a convenient option and works just as well as fresh. Just ensure you thaw and drain it well, so your broccoli tots have the right consistency. If you're pressed for time, don't hesitate to use precooked and chopped frozen broccoli—the flavor will still shine through!
How can I make these tots healthier?
There are several ways to boost the nutrition of your broccoli tots. Consider adding in some finely grated carrots or sweet potatoes for added color and nutrients. You can also swap regular cheese for a lower-fat option, like mozzarella, or even eliminate the cheese entirely for a dairy-free treat. A sprinkle of nutritional yeast can also enhance flavor without the extra calories!
Can I freeze leftover broccoli tots?
Yes, you can! Just allow your broccoli tots to cool completely, then freeze them in a single layer on a baking sheet before transferring them to a sealed bag or container. They’ll keep well for up to three months. When you're ready to enjoy, simply reheat them in the oven for a perfect crunchy texture.
Conclusion on Broccoli Tots
In conclusion, broccoli tots offer a delightful and nutritious way to entice even the pickiest eaters. With tender broccoli, cheese, and crispy breadcrumbs, these little bites are perfect for snack time or as a side dish. Get creative and personalize them to your family's taste. Enjoy!
Broccoli Tots
Equipment
- Microwave
- baking pan
- bowl
Ingredients
Vegetables
- 12 oz broccoli florets
Dairy
- 1 cup shredded cheese Cheddar cheese recommended
Binders
- 1 egg
- ⅔ cup panko breadcrumbs
Spices
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon salt optional
Instructions
Cooking Instructions
- Preheat the oven to 375 degrees F (190 degrees C).
- Add broccoli florets to a microwave-safe bowl with 2 tablespoons of water and microwave on high for 3-5 minutes, or until soft and fork-tender. Alternatively, boil in a small pot of boiling water for 3 minutes. Drain and finely chop.
- Combine the chopped broccoli, breadcrumbs, shredded cheese, egg, onion powder, garlic powder, and optional salt in a bowl. Mix until well combined.
- Scoop tablespoon-sized portions of the mixture and shape them into tots. Place on a parchment paper-lined baking pan.
- Bake for about 20-25 minutes, or until edges slightly brown. Shake the pan halfway through for even browning.
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