September 5, 2014

Low-So Broccoli Tater Tots

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You may be skeptical, you may be amazed. But either way, behold the broccoli tater tot!

(I think I just won motherhood)

But before we get into specifics, let me explain something: I’m not a believer of “hiding” vegetables from my daughter or a green-fearing person of any age. But I sure do love the idea of stuffing vegetables in really yummy things, wherever and however possible. Like tater tots. Everybody loves tater tots. This is not up for discussion.

And recently I’ve found that broccoli can do a lot more than steam and turn into mush. It makes a great pesto. I love it chopped and used in the raw for work week salads. I even have turned broccoli into a breadcrumb topping for casseroles. So with all these new skills under broccoli’s belt, I figured it was time take it to the next level and put it into a little pillow of crispy potatoes. The obvious choice.

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Now the tots you may remember from summer camp and the high school cafeteria contain over 400mg sodium per serving of nine tots. But it’s easy to lower the sodium and increase their nutritional power with just little trickery in your own kitchen. And by trickery I mean salt-free frozen hash browns.

With a quick sauté, the frozen and shredded potatoes not only soften but turn a little gluey — perfect for forming the tot shape. And with some egg, chickpea flour (yes, gluten free!), salt-free spices, and chopped broccoli florets, you’ve got some impressive tater tot dough ready for shaping. Then give it a quick bake and serve to your hungry child. Or really any guest you want to impress.

So if you’re needing to feed a child or craving the snacks of your childhood, try making broccoli tots (or shredded zucchini and carrot tots!) at home.

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LOW-SODIUM GLUTEN-FREE BROCCOLI TATER TOTS (aka BROC TOTS)

makes 14 to 16 tater tots

Ingredients

  • 3 cups frozen, shredded hash browns
  • 1 Tbsp olive or vegetable oil
  • 1/2 cup chopped broccli florets
  • 1 egg, whisked
  • 1/2 cup chickpea or garbanzo bean flour
  • 1 tsp salt-free garlic powder
  • 1 tsp dried dill
  • 1 tsp paprika
  • 1/2 tsp freshly ground black pepper
  • 1/2 tsp ground mustard

Directions

Preheat oven to 425 dg F.

In a large skillet, heat the oil over medium heat. When hot, add the hash browns and cook until softened, about 3 to 5 minutes. Transfer the hash browns to a large mixing bowl and allow to cool.

Then add the egg to the hash browns and combine. Add the remaining ingredients and using a spatula or your hands, mix until everything is combined. The dough should be a bit sticky.

Using your hands, form small tater tot shapes from the potato dough and place on a greased baking sheet. If you like, give the finished tots a quick spray with olive oil. Then place in the oven to cook for 10 minutes. Check the tots; if golden and crispy they are done. If not, give them another 2 to 3 minutes.

Serve warm with low-sodium dipping sauces, like salt-free ketchup, mustard, or even a little Greek yogurt.

+sodium count: Broccoli: 15mg per 1/2 cup

Cassie February 13, 2015 at 11:52 am

Delicious! I LOVE broccoli!

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