Cauliflower Tater Tots

Cauliflower Tater Tots requires roughly 55 minutes from start to finish. This recipe serves 4 and costs $1.22 per serving. One portion of this dish contains about 10g of protein, 3g of fat, and a total of 111 calories. It works well as a side dish. This recipe is liked by 437 foodies and cooks. Head to the store and pick up cauliflower, garlic, onion, and a few other things to make it today. It is a rather inexpensive recipe for fans of Mediterranean food. It is brought to you by Food Faith Fitness. With a spoonacular score of 94%, this dish is excellent. Users who liked this recipe also liked Cauliflower Tater Tots, Paleo Cauliflower Tater Tots, and Cheesy Cauliflower Tater Tots (Low Carb & Gluten Free).

Servings: 4

Preparation duration: 25 minutes

Cooking duration: 30 minutes

 

Ingredients:

3 cups Cauliflower, cut into bite-sized florets (290g)

3 Tbsp Light cottage cheese

1 Egg white

1 1/2 Tbsp Garlic, minced*

3/4 cup Reduced-fat Cheddar cheese, shredded

6 Tbsp Onion, diced

1/2 cup + 2 Tbsp Gluten free panko

3 Tbsp Parsley, minced

Salt and pepper to taste

Equipment:

baking sheet

oven

food processor

microwave

bowl

measuring spoon

frying pan

Cooking instruction summary:

InstructionsPreheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.Place the cauliflower florets into a food processor and blend until broken down and rice-like. Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.DEVOUR! (I like them with ketchup!)

 

Step by step:


1. Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.

2. Place the cauliflower florets into a food processor and blend until broken down and rice-like.

3. Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.

4. Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape.

5. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.DEVOUR! (I like them with ketchup!)


Nutrition Information:

Quickview
111k Calories
10g Protein
2g Total Fat
12g Carbs
29% Health Score
Limit These
Calories
111k
6%

Fat
2g
4%

  Saturated Fat
1g
8%

Carbohydrates
12g
4%

  Sugar
3g
3%

Cholesterol
6mg
2%

Sodium
456mg
20%

Get Enough Of These
Protein
10g
20%

Vitamin K
59µg
56%

Vitamin C
41mg
51%

Phosphorus
177mg
18%

Folate
62µg
16%

Calcium
140mg
14%

Manganese
0.26mg
13%

Selenium
8µg
12%

Vitamin B6
0.22mg
11%

Vitamin B2
0.18mg
11%

Potassium
326mg
9%

Fiber
2g
9%

Vitamin B1
0.13mg
9%

Vitamin B5
0.71mg
7%

Vitamin A
300IU
6%

Magnesium
23mg
6%

Iron
1mg
6%

Zinc
0.84mg
6%

Vitamin B3
0.98mg
5%

Copper
0.08mg
4%

Vitamin B12
0.19µg
3%

covered percent of daily need
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Food Trivia

You can buy eel flavored ice cream in Japan.

Food Joke

There once was a blind man who decided to visit Texas. When he arrived on the plane, he felt the seats and said, "Wow, these seats are big!" The person next to him answered, "Everything is big in Texas." When he finally arrived in Texas, he decided to visit a bar. Upon arriving in the bar, he ordered a beer and got a mug placed between his hands. He exclaimed, "Wow these mugs are big!" The bartender replied, "Everything is big in Texas." After a couple of beers, the blind man asked the bartender where the bathroom was located. The bartender replied, "Second door to the right." The blind man headed for the bathroom, but accidentally tripped over and skipped the second door. Instead, he entered the third door, which lead to the swimming pool and fell into the pool by accident. Scared to death, the blind man started shouting, "Don't flush, don't flush!"

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