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Nutritional Recipes

Cauliflower Tots

Written by COA Nutrition Team On September 6, 2018

These Easy Cheesy Cauliflower Tots are a totally delicious way to eat veggies! They are the perfect little healthy snack or as a side dish. Bake or freeze the tots on a baking sheet until firm, transfer to a plastic bag, and store until ready to bake.

INGREDIENTS

  • 16 oz. cauliflower
  • 1 egg
  • 2/3 cup breadcrumbs
  • 1 cup of shredded cheddar cheese
  • 1 cup of shredded Parmesan cheese
  • 2 minced large cloves garlic
  • ¼ teaspoon salt

DIRECTIONS

  1. Fill a saucepan with water and bring to a boil. Aggressively season it with salt. Blanch the cauliflower in boiling water for about 5 minutes. Drain and finely chop the cooked cauliflower.
  2. In a mixing bowl, add cauliflower, egg, breadcrumbs, cheddar cheese, Parmesan cheese, garlic, and salt. Chill in the refrigerator for 15-20 minutes.
  3. Preheat your oven to 400°F.
  4. Spray a nonstick baking sheet with nonstick spray.
  5. Shape the mixture into tot shapes and spread them evenly on the sheet.
  6. Bake for 10 minutes at 400°F. Flip and then bake for an additional 10 minutes on the other side until golden brown.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Plan Your Meals for the Week”

For cooking newbies, shopping for exact recipes can prove helpful. But for us, busy working moms, it is more interesting to look for ingredients you can use in a variety of dishes, this practice can save you time and money. After all, if you buy an entire bunch of tomatoes for a single taco salad, you’re going to end up with a lot in the garbage. But if you buy a whole bunch of tomatoes, cook them and divide them up to use in pastas, in wraps and in salads. You can save on cooking time and keep from throwing away your money. Go into the store knowing how many servings of proteins, grains and vegetables you need. When you get home, get creative to use up everything you’ve purchased.

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