Cheesy Oven-Fried Cauliflower Tots
Dinners, Dishes & Desserts
Updated Sep 20, 2016
Get your kids excited to eat their vegetables with these cheesy cauliflower tots. It’s a tasty dish even the pickiest eaters will love.
Cheesy Oven-Fried Cauliflower Tots
- Prep Time 10 min
- Total 30 min
- Ingredients 7
- Servings 4
Ingredients
- 2 cups fresh cauliflower florets (1 1/2 lb or small head)
- 1/2 cup finely chopped or grated onion
- 1/2 cup Progresso™ garlic & herb bread crumbs
- 1/2 cup shredded Cheddar cheese (2 oz)
- 1/4 cup grated Parmesan cheese (1 oz)
- 1 egg
- Salt and pepper to taste
Instructions
-
Step1Heat oven to 400°F. Spray cookie sheet with cooking spray, or use silicone liner.
-
Step2Place 2 cups fresh cauliflower florets (1 1/2 lb or small head) in microwavable bowl. Add 1/4 cup water. Microwave uncovered on High 4 to 5 minutes or until tender but not mushy.
-
Step3Drain; place in food processor. Cover and pulse to consistency of coarse sand. Be careful not to get a paste, but if pieces are too big they won’t stick together.
-
Step4In medium bowl, mix cauliflower, 1/2 cup finely chopped or grated onion, 1/2 cup Progresso™ garlic & herb bread crumbs, 1/2 cup shredded Cheddar cheese (2 oz), 1/4 cup grated Parmesan cheese (1 oz), 1 egg, and salt and pepper to taste until well blended. Shape by tablespoonfuls into small round log shapes. Place 1 inch apart on cookie sheet.
-
Step5Bake 18 to 22 minutes, turning after 9 minutes, until golden brown. Serve with ketchup to dip, if desired.
Nutrition
180
Calories
9g
Total Fat
10g
Protein
15g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 180
- Calories from Fat
- 80
- Total Fat
- 9g
- 14%
- Saturated Fat
- 4 1/2g
- 23%
- Trans Fat
- 0g
- Cholesterol
- 65mg
- 22%
- Sodium
- 630mg
- 26%
- Potassium
- 220mg
- 6%
- Total Carbohydrate
- 15g
- 5%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 3g
- Protein
- 10g
% Daily Value*:
- Vitamin A
- 6%
- 6%
- Vitamin C
- 25%
- 25%
- Calcium
- 20%
- 20%
- Iron
- 6%
- 6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat;Carbohydrate Choice
1Tips from the
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