Broccoli Tots

5 tots of broccoli tots contains 373 Calories The macronutrient breakdown is 48% carbs, 34% fat, and 19% protein. This is a good source of protein (31% of your Daily Value), potassium (7% of your Daily Value), and calcium (33% of your Daily Value).
- Makes
- 20 tots
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Cheddar cheese
1 cup, shredded or 113g
Directions
- Preheat the oven to 400 degrees F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
- Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
- Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands 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. Next, Place on your prepared baking sheet
- Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!
Nutrition Facts
For 5 tots of broccoli tots (162g)
Nutrient | Value | %DV |
---|---|---|
Calories | 373 | |
Fats | 14g | 18% |
Saturated fats | 7g | 33% |
Trans fats | 0.3g | |
Cholesterol | 81mg | 27% |
Sodium | 1193mg | 52% |
Carbs | 45g | 16% |
Net carbs | 41g | |
Fiber | 3g | 12% |
Sugar | 5g | |
Protein | 17g | |
Calcium | 332mg | 33% |
Iron | 4mg | 44% |
Potassium | 324mg | 7% |
Vitamin D | 0.4μg | 3% |
Vitamins and Minerals | ||
Alpha carotene | 0.1μg | |
Beta carotene | 34μg | |
Caffeine | 0mg | |
Choline | 56mg | 10% |
Copper | 0.2mg | 22% |
Fluoride | 10μg | |
Folate (B9) | 104μg | 26% |
Lycopene | 0μg | |
Magnesium | 48mg | 11% |
Manganese | 1mg | 32% |
Niacin | 4mg | 25% |
Pantothenic acid | 1mg | 18% |
Phosphorus | 286mg | 41% |
Retinol | 95μg | |
Riboflavin (B2) | 0.5mg | 36% |
Selenium | 27μg | 49% |
Theobromine | 0mg | |
Thiamine | 1mg | 46% |
Vitamin A IU | 1437IU | |
Vitamin A | 151μg | 17% |
Vitamin B12 | 1μg | 24% |
Vitamin B6 | 0.2mg | 14% |
Vitamin C | 36mg | 40% |
Vitamin D IU | 18IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.4μg | |
Vitamin E | 0.5mg | 3% |
Vitamin K | 15μg | 13% |
Zinc | 2mg | 20% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0.3g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 32g | |
Fats | ||
Saturated fats | 7g | 33% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.3g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.5g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 2g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |