Introduction to Broccoli Tots
If you're on a quest to make healthy snacking more exciting, broccoli tots might just become your new favorite treat! These delightful little bites pack a nutritional punch, making them an excellent way to sneak in some greens, especially for those picky eaters in your life. Packed with fiber and vitamins, they are not only good for you but also deliciously cheesy—what’s not to love?
Why Broccoli Tots Are a Fun and Nutritious Snack?
Broccoli tots are a creative spin on traditional snacks, and they come with a plethora of health benefits. Did you know that broccoli is known to be a superfood? Filled with antioxidants, it helps boost the immune system, and provides essential vitamins like C and K, which are great for overall health. Plus, the combination of cheese and panko breadcrumbs transforms broccoli into a celebratory treat that even the kids will rave about!
Making broccoli tots is straightforward and can even be a fun activity to do with your little ones. Not only will you cultivate healthy eating habits, but you'll also create lasting memories in the kitchen. Interested in exploring more veggie-packed alternatives? Resources like Healthline and Nutrition.gov provide great insights into how to incorporate more vegetables into your meals. So, let’s dive into this recipe and enjoy the journey to healthier snacking!
Ingredients for Broccoli Tots
Creating broccoli tots is easier than you think! Here’s what you’ll need for this delicious and nutritious snack that both you and your little ones will love.
Listing the Necessary Ingredients for Easy Preparation
- 12 oz broccoli florets: Fresh or frozen, just make sure they're chopped well!
- 1 cup shredded cheese: Cheddar adds great flavor, but feel free to experiment with your favorite varieties.
- 1 egg: This acts as a binder, holding all your ingredients together.
- ⅔ cup panko breadcrumbs: These give your tots that delightful crunch. You can find them in most grocery stores or online.
- ¼ teaspoon garlic powder: For a touch of flavor that livens up the dish.
- ¼ teaspoon onion powder: Adds another layer of savory goodness.
- ½ teaspoon salt (optional): Adjust this to your family’s taste preference.
These simple ingredients come together to create broccoli tots that are not just tasty but also a fantastic way to sneak in some veggies. Ready to give them a try? For tips on the best broccoli varieties to use, check out this source.
Preparing Broccoli Tots
Step 1: Preheat and Prepare the Broccoli
To get started, preheat your oven to 375 degrees F (190 degrees C). This step is crucial for achieving that perfect crispy texture on your broccoli tots. Now, take 12 oz of fresh broccoli florets and place them in a microwave-safe bowl with about 2 tablespoons of water. Cover the bowl with a lid or plate and microwave on high for 3-5 minutes, or until they’re fork-tender. Alternatively, if you prefer the old-school method, you can boil them in a small pot of water for about 3 minutes. After softening, drain them and get ready for the next step!
Step 2: Chop the Broccoli Florets
Once your broccoli is soft, it’s time to chop! You want to finely chop the florets into small pieces, which helps to ensure even mixing in the subsequent steps. I found that using kitchen scissors is a handy (and fun) method to get small, uniform pieces. If you own a food processor, that's a great option as well! Just remember, leaving a few chunks will give your broccoli tots added texture, so don’t stress about making them perfectly uniform.
Step 3: Mix in the Other Ingredients
In your mixing bowl, combine the chopped broccoli with the other ingredients: 1 cup of shredded cheese (I usually go for cheddar for that extra kick!), ⅔ cup of panko breadcrumbs, 1 egg, ¼ teaspoon of garlic powder, and ¼ teaspoon of onion powder. You can also add ½ teaspoon of salt, but it’s optional. Stir everything together until it’s well mixed. This mixture is where the magic happens, transforming simple broccoli into delicious, bite-sized treats that even the pickiest eaters will love!
Step 4: Shape the Tots
Now that your mixture is combined, it's shaping time! Scoop out tablespoon-sized portions and mold them into tot shapes. They don’t have to be perfect; just aim for a nice, bite-sized piece. Place the shaped tots on a parchment-lined baking pan. This keeps them from sticking and ensures even cooking—plus easier clean-up for you!
Step 5: Bake Until Golden
Pop the broccoli tots into your preheated oven and bake for 20-25 minutes. You'll want to check them halfway through; give the pan a gentle shake to promote even browning. When they’re golden brown and crispy on the edges, they’re done! Serve them warm as a fun snack or a side dish, and watch as everyone devours them.
Cooking doesn’t have to be complicated—bringing veggies into your meals can be fun and delicious! If you're looking for more veggie-inspired snacks, check out this article on Healthy Snack Ideas for great alternatives. Happy cooking!
Variations on Broccoli Tots
Broccoli and Cheese Tots
For a creamier twist, try adding different types of cheese to your broccoli tots. A mix of sharp cheddar and creamy mozzarella can elevate these bites to a whole new level. Add in some parmesan for a nutty flavor, or even a hint of gouda for something special. Experimenting with cheeses can cater to different taste preferences, ensuring even the pickiest eaters will find something to love.
Broccoli Tots with Spices
Spice things up by incorporating herbs and spices! A pinch of chili powder or smoked paprika can add a delightful kick, while Italian seasoning brings a Mediterranean vibe. These variations can be a fun way to introduce your family to new flavors, making meal times more exciting. Fancy a zesty twist? Try mixing in some lemon zest or crumbled feta for a refreshing bite! For more inspiration, check out Food52 for creative ideas.
Cooking tips and notes for Broccoli Tots
Best practices for broccoli preparation
To create delicious broccoli tots, start with the freshest broccoli florets you can find. It really makes a difference! For ease of chopping, steam your broccoli in the microwave or boil it shortly until it's tender—this preserves nutrients and flavor. A tip from my kitchen: use kitchen scissors for a quick chop; it’s a game-changer! Leaving a few small chunks in the mix adds a nice texture that everyone will love.
Ensuring perfect baking
When baking your broccoli tots, make sure they're spaced out on your parchment-lined baking pan. This promotes even cooking and browning. Remember to shake the pan halfway through for that golden perfection. If you're looking for a crispy exterior, consider broiling them for the last couple of minutes. Trust me, your tots will be a hit—crispy on the outside and deliciously cheesy on the inside!
For more about cooking with broccoli, check out EatingWell for tips on selecting and preparing broccoli.
Serving Suggestions for Broccoli Tots
Pairing with Dips
Broccoli tots shine when served with a delightful dip! Try pairing them with:
- Ranch dressing for that classic, creamy goodness.
- Homemade avocado dip, which not only adds a fresh flavor but also gives a healthy fat boost.
- Hummus for a protein-packed option that's perfect for a snack or light lunch.
Experiment with flavored dips like spicy sriracha or tangy buffalo sauce to fire up your taste buds!
Serving Alongside Main Dishes
For a well-rounded meal, serve your broccoli tots alongside lean proteins like:
- Turkey bacon, which offers a savory crunch.
- Chicken ham, adding a rich and satisfying flavor.
- Grill up some beef to create a fun, veggie-packed plate.
These combinations make for an irresistible meal that kids will love and parents can feel good about. Want to make it even more exciting? Incorporate a fresh salad on the side for added nutrients!
For more creative ideas, you can check out this guide on pairing healthy sides for a balanced meal.
Time Breakdown for Broccoli Tots
Preparation Time
Getting ready to make these delicious broccoli tots takes about 10 minutes. This includes washing and chopping the broccoli, and mixing all your ingredients together.
Cooking Time
Once you're done prepping, the baking process will take approximately 25 minutes. You'll want to keep an eye on them as they turn golden and crispy.
Total Time
In just 35 minutes, you'll have a batch of tasty broccoli tots perfect for lunch or a fun snack. These little bites are not only quick to make but also a delightful way to sneak in more veggies!
For tips on using fresh versus frozen broccoli, you might find this guide on Cooking Methods helpful. Enjoy your cooking!
Nutritional Facts for Broccoli Tots
Calories per serving
These delightful broccoli tots pack a nutritious punch for a mere 24 calories each! With a serving size of about 28 tots, you can feel guilt-free when enjoying this tasty snack, perfect for both kids and adults alike.
Key nutrients
In addition to being low in calories, these tots are a source of essential nutrients:
- Protein: 1.62g, contributing to muscle repair and growth.
- Fiber: 0.39g, promoting healthy digestion.
- Vitamin C: 10.84mg, boosting your immune system.
- Calcium: 29.49mg, supporting bone health.
These broccoli tots are not only a fun way to sneak in those veggies but also rich in vitamins and minerals! For more insights on the health benefits of broccoli, check out resources from trusted nutrition experts like the Harvard T.H. Chan School of Public Health. Incorporating these morsels into your meal rotations can help your family achieve a balanced diet.
FAQs about Broccoli Tots
Can I freeze broccoli tots?
Absolutely! Freezing broccoli tots is a great option for meal prep. After shaping them, simply place the uncooked tots on a baking sheet and freeze until solid. Transfer them to an airtight container or freezer bag, and they can last up to three months. When you're ready to enjoy them, bake directly from frozen—just add a few extra minutes to the cooking time.
What can I substitute for breadcrumbs?
If you're looking for a breadcrumb alternative, try using almond flour, oats, or even crushed cornflakes. These options can add unique flavors and textures while keeping the dish gluten-free if needed. Just ensure the consistency matches that of regular breadcrumbs for optimal binding.
How can I make these more kid-friendly?
To make broccoli tots even more appealing to kids, involve them in the cooking process! Let them choose their favorite cheese or seasonings. You can also mix in some finely chopped carrots or corn for added color and sweetness. Lastly, try serving them with a fun dipping sauce, like ranch or ketchup, to make veggies exciting!
For additional tips, check out Healthy Eating for Kids to discover valuable insights.
Conclusion on Broccoli Tots
In summary, broccoli tots are a delightful, nutritious addition to your meal rotation. Not only do they sneak in some essential veggies, but they also make cooking a fun experience. Enjoy crafting these bites with loved ones and relish in the joy of healthy eating! For tips on enhancing veggie intake, check out this expert guide on nutrition.
Broccoli Tots
Equipment
- Microwave safe bowl
- baking pan
- parchment paper
- kitchen scissors
Ingredients
- 12 oz broccoli florets
- 1 cup shredded cheese cheddar or mozzarella
- 1 egg
- ⅔ cup panko breadcrumbs
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon salt optional
Instructions
- Preheat the oven to 375 degrees F (190 degrees C).
- Add broccoli florets to a microwave-safe bowl with 2 tablespoons of water and microwave on high for 3-5 minutes, or until the broccoli is soft and fork-tender. Drain and finely chop into small pieces.
- Add the breadcrumbs, shredded cheese, egg, onion powder, garlic powder, and salt to the bowl with the broccoli. Mix until well combined.
- Scoop out tablespoon-sized portions of the mixture and shape them into a tot shape. Place the tots on a parchment paper-lined baking pan.
- Bake the tots for about 20-25 minutes, or until the edges begin to slightly brown. Shake the pan halfway through for even browning.
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