Introduction
Broccoli tater tots are a delightful twist on the classic comfort food, offering a healthier option that combines the crispiness of tater tots with the nutritional benefits of broccoli. This recipe is perfect for those looking to sneak in some extra veggies while enjoying a delicious snack or side dish.
The History
Tater Tots were originally invented in 1953 by the Ore-Ida company as a way to use leftover potato scraps from their french fry production. Over the years, this popular snack has inspired countless variations, including the nutritious broccoli tater tots. By incorporating broccoli, these tots have become a favorite among health-conscious individuals and families alike.
Ingredients Breakdown
- Cheese: Adds richness and flavor; cheddar is a popular choice but you can experiment with others like mozzarella or Monterey Jack.
- Breadcrumbs: Used for coating to achieve a crispy exterior.
- Eggs: Acts as a binding agent, helping all ingredients stick together.
- Shredded Broccoli: The star ingredient, providing fiber, vitamins, and antioxidants.
- Potatoes: Traditional base for tater tots, giving them structure and texture.
- Seasonings: Salt, pepper, garlic powder, onion powder, or any other preferred spices enhance the taste.
Step-by-Step Recipe
- Prepare Ingredients: Shred 2 cups of broccoli florets and grate 2 medium potatoes. Squeeze out excess moisture from both using a clean kitchen towel.
- Mix Ingredients: In a large bowl, combine shredded broccoli, grated potatoes, 1 cup of shredded cheese, 1 beaten egg, 1/2 cup breadcrumbs, and seasonings to taste.
- Form Tots: Roll tablespoon-sized portions into cylindrical shapes and place them on a baking sheet lined with parchment paper.
- Bake: Preheat your oven to 400°F (200°C). Bake the tots for 20-25 minutes, flipping halfway through, until golden brown and crispy.
- Serve: Let cool slightly before serving with your favorite dipping sauce, such as ranch, ketchup, or spicy mayo.
Tips
- To ensure the tots hold their shape, make sure to thoroughly squeeze out the water from the broccoli and potatoes.
- For an extra crispy finish, lightly spray the formed tots with cooking oil before baking.
- If making ahead, freeze unbaked tots on a tray, then transfer to a freezer-safe container for up to 3 months. Bake directly from frozen, adding a few extra minutes to the cooking time.
Variations and Customizations
- Vegan Version: Replace eggs with flaxseed meal mixed with water (1 tbsp flaxseed + 3 tbsp water per egg) and use vegan cheese and breadcrumbs.
- Spicy Kick: Add diced jalapeños or red pepper flakes for heat lovers.
- Herb Infusion: Incorporate chopped fresh herbs like parsley, basil, or dill for added freshness.
- Protein Boost: Mix in crumbled cooked bacon or cooked sausage for meat-eaters.
Health Considerations and Nutritional Value
Broccoli tater tots provide a good balance of carbohydrates, protein, and healthy fats when made with wholesome ingredients. Broccoli contributes essential nutrients like vitamin C, vitamin K, and fiber, while cheese adds calcium and protein. To keep it healthier, opt for baked instead of fried preparation and choose reduced-fat cheese if desired. Each serving typically contains around 150-200 calories depending on portion sizes and ingredient choices.
Ingredients
- 2 cups shredded broccoli florets
- 2 medium potatoes, peeled and grated
- 1 cup shredded cheese (cheddar, mozzarella, etc.)
- 1/2 cup breadcrumbs
- 1 large egg, beaten
- Salt and pepper to taste
- Optional: garlic powder, onion powder, paprika
Directions
Follow the step-by-step instructions above to prepare your broccoli tater tots. Remember to adjust seasoning according to personal preference and consider freezing extras for future meals.
FAQ
- Can I make these gluten-free?
- Yes! Use gluten-free breadcrumbs or substitute with crushed gluten-free crackers or cornmeal.
- How long do they stay fresh?
- Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.
- What’s the best way to reheat them?
- Reheat in the oven at 375°F (190°C) for 8-10 minutes or microwave briefly for convenience, though microwaving may reduce crispness.
- Do I need to peel the potatoes?
- Peeling is optional; leaving the skin on adds extra fiber, but peeling ensures a smoother texture.
Summary
Broccoli tater tots bring together the best of comfort food and nutrition, making them a versatile and delicious option for any meal. With simple ingredients and easy customization, they’re sure to please everyone!
