Recipe: Broccoli Tots

Picky kid (or adult!) not eating their veggies? They will now!

These tots are perfect for a grab and go snack or side dish to lunch or dinner.

Give em go!

Broccoli Tots

25 min prep time | 24 min cook time

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2 cups uncooked or frozen broccoli

1 large egg

¼ cup diced yellow onion

⅓ cup cheddar cheese (or other shredded cheese of choice)

⅓ cup panko breadcrumbs

⅓ cup Italian breadcrumbs

½ teaspoon salt

½ teaspoon pepper

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1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

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

3. Chop broccoli finely and mix throughly with the egg, onions, cheddar, and breadcrumbs. Scoop about 1.5 tablespoons of mix using a spoon or 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 onto your hands. Then, place on your prepared baking sheet.

4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, siracha, ranch dressing, or your favorite dipping sauce!

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MLC Nutrition | Rediscover the Joy in Eating

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