Broccoli Cheese Tots

Introduction

These Broccoli Cheese Tots are a delightful and healthy snack or side dish that’s perfect for any occasion. Made with simple ingredients like broccoli rice, cheddar cheese, and almond flour, these tots are packed with flavor and nutrition. They’re easy to prepare and bake to a crispy perfection, making them a family favorite. This recipe is also Weight Watchers (WW) friendly, ensuring it fits well within your daily points allowance. Below, you’ll find a detailed recipe with step-by-step instructions, nutritional information, and useful tips to make the most out of this tasty dish.

Ingredients

  • 1 (10 oz) bag frozen broccoli rice* (about 2 cups)
  • 2 cups freshly shredded cheddar cheese (not the pre-shredded)
  • 1 large egg
  • 2 tablespoons almond flour
  • Seasoning to taste (e.g., garlic salt)

Detailed Instructions

  1. Cook the Broccoli Rice: Start by cooking the broccoli rice in the microwave according to the package directions. Once cooked, use a fine strainer to drain and squeeze out as much excess liquid as possible. This step is crucial to ensure the tots hold together well. Set the broccoli rice aside to cool.
  2. Preheat the Oven: Preheat your oven to 400 degrees Fahrenheit. Line a large baking sheet with parchment paper to prevent the tots from sticking and to make cleanup easier.
  3. Mix the Ingredients: In a large mixing bowl, combine the cooled broccoli rice, freshly shredded cheddar cheese, egg, almond flour, and seasoning to taste. Mix until all ingredients are well incorporated. The mixture should be firm enough to hold its shape when formed into tots.
  4. Form the Tots: Using your hands, form the mixture into about 16 small balls. Place them evenly spaced on the prepared baking sheet. Once all the balls are formed, gently smoosh each one with your hands to flatten them slightly. This will help them cook more evenly and become crispier.
  5. Bake the Tots: Place the baking sheet on the center rack of your preheated oven. Bake for about 15 minutes or until the tots start to brown. Carefully flip each tot over and continue baking for another 8-10 minutes, or until both sides are golden brown and crispy.
  6. Serve: Remove the tots from the oven and let them cool slightly before serving. Enjoy them warm as a snack or a side dish.

Nutritional Information (per serving, assuming 16 tots)

  • Calories: 70
  • Total Fat: 5g
  • Saturated Fat: 2.5g
  • Cholesterol: 20mg
  • Sodium: 150mg
  • Carbohydrates: 1.5g
  • Fiber: 0.5g
  • Sugar: 0.5g
  • Protein: 4g

Weight Watchers Points (per serving, assuming 16 tots):

  • PointsPlus: 2 points
  • SmartPoints: 2 points
  • Freestyle Points: 2 points

Tips for the Best Broccoli Cheese Tots

  1. Draining Broccoli Rice: Make sure to drain and squeeze the broccoli rice thoroughly to remove excess moisture. Excess water can make the tots fall apart and prevent them from crisping up.
  2. Cheese: Use freshly shredded cheddar cheese instead of pre-shredded. Freshly shredded cheese melts better and has fewer additives.
  3. Forming Tots: Ensure the tots are evenly sized for uniform cooking. You can use a small ice cream scoop or a tablespoon measure to make the process easier.
  4. Seasoning: Adjust the seasoning according to your taste. You can add other spices like paprika, onion powder, or even a pinch of cayenne pepper for a kick.
  5. Almond Flour: Almond flour helps bind the tots and adds a subtle nutty flavor. If you prefer, you can substitute it with breadcrumbs, but this will alter the WW points.

Serving Suggestions

These Broccoli Cheese Tots are versatile and can be served with various dipping sauces like marinara, ranch, or a spicy aioli. They make a great appetizer, snack, or even a side dish for grilled meats or sandwiches.

Storage and Reheating

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350 degrees Fahrenheit for about 10 minutes or until warmed through and crispy again. Avoid reheating in the microwave, as this can make the tots soggy.

Health Benefits

Broccoli is a nutrient-dense vegetable rich in vitamins C, K, and A, as well as fiber and antioxidants. Cheddar cheese provides calcium and protein, while almond flour adds healthy fats and additional fiber. These tots are a delicious way to incorporate more vegetables into your diet.

By following this detailed, professional recipe, you’ll be able to create delicious and satisfying Broccoli Cheese Tots that will become a family favorite. Enjoy the savory flavors and the comforting warmth of this dish. Happy cooking!