Introduction
Broccoli Tater Tots are a delightful twist on the classic tater tots, combining the goodness of broccoli with potatoes to create a crispy and nutritious snack. This dish is perfect for those looking to add more vegetables to their diet without compromising on taste.
The History
Tater Tots were originally created in the 1950s by the Ore-Ida company as a way to use leftover potato scraps. Over the years, variations have emerged, including the broccoli-infused version that offers a healthier alternative while maintaining the beloved crunchiness. Broccoli Tater Tots capitalize on this legacy by incorporating nutrient-rich broccoli into the mix.
Ingredients Breakdown
- Potatoes: The base ingredient, providing starch and structure.
- Broccoli: Adds fiber, vitamins, and flavor.
- Eggs: Acts as a binding agent.
- Cheese (optional): Enhances flavor and adds creaminess.
- Breadcrumbs: For a crunchy exterior.
- Olive Oil or Butter: For frying or baking.
- Seasonings: Salt, pepper, garlic powder, etc., for enhanced taste.
Step-by-Step Recipe
- Preparation: Preheat your oven to 400°F (200°C). Grate the potatoes and chop the broccoli into small florets.
- Cooking Vegetables: Steam or lightly sauté the broccoli until tender but still firm. Squeeze out excess moisture from grated potatoes using a cheesecloth.
- Mix Ingredients: In a large bowl, combine the potatoes, broccoli, eggs, cheese (if using), breadcrumbs, and seasonings. Mix thoroughly.
- Forming Tots: Using your hands or a cookie scoop, form the mixture into small cylindrical shapes about 2 inches long.
- Baking: Place the shaped tots on a greased baking sheet. Drizzle with olive oil or melted butter. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
Tips
- For extra crispiness, broil the tots for the last 2-3 minutes of cooking.
- Freeze any leftovers for quick reheating later; simply bake at 375°F (190°C) for 10-12 minutes.
- Experiment with different cheeses like cheddar, parmesan, or feta for unique flavors.
Variations and Customizations
Feel free to customize these tots based on your preferences:
- Add shredded carrots, zucchini, or spinach for additional nutrients.
- Incorporate spices such as paprika, cayenne, or curry powder for a kick.
- Make them gluten-free by substituting breadcrumbs with almond meal or crushed gluten-free crackers.
Health Considerations and Nutritional Value
Broccoli Tater Tots are a healthier option compared to traditional tots due to the added broccoli, which is rich in vitamins C and K, folate, and fiber. However, portion control is key, especially if frying instead of baking. Each serving provides approximately:
- Calories: 150-200 per cup
- Fat: 8-12g
- Carbohydrates: 15-20g
- Protein: 4-6g
- Fiber: 3-5g
Ingredients
- 2 medium russet potatoes, peeled and grated
- 1 cup chopped broccoli florets
- 1 egg
- ½ cup shredded cheese (optional)
- ½ cup breadcrumbs
- 2 tablespoons olive oil or butter
- Salt, pepper, garlic powder, to taste
Directions
- Preheat oven to 400°F (200°C).
- Steam or sauté broccoli until tender; set aside.
- Grate potatoes, squeeze out excess water, and mix with broccoli, egg, cheese, breadcrumbs, and seasonings.
- Shape mixture into tots and place on a baking sheet.
- Drizzle with oil/butter and bake for 20-25 minutes, flipping halfway.
FAQ
- Can I make these ahead of time?
- Yes! Form the tots, freeze them on a tray, then store in an airtight container. Reheat when needed.
- Do I have to use cheese?
- No, it’s optional. Skip it for a vegan version or substitute with nutritional yeast for a cheesy flavor.
- What can I serve with these?
- Pair with ketchup, ranch dressing, mustard, or even a spicy dipping sauce for added flavor.
Summary
Broccoli Tater Tots are a delicious fusion of veggies and comfort food, offering a healthy yet satisfying snack option. With simple ingredients and easy preparation, they’re perfect for families and health-conscious eaters alike.
