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Cheesy Cauliflower Tots
20 min prep time
25 min cook time
7servings
Recipe by
Lare Rondinelli-Hamilton and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Photography by Terry Doran, Food Styling by Skyler Myers
How to Make Cheesy Cauliflower Tots
Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!
20 min prep time
25 min cook time
7servings
5 tots
Print Recipe >
Step-By-Step Instructions:
- Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
- Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
- Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
- After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
- Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
Nutrition facts
7 Servings
-
Serving Size
5 tots
- Amount per serving Calories 80
-
Total Fat
3g
- Saturated Fat 1.4g
- Trans Fats 0g
- Cholesterol 30mg
- Sodium 160mg
-
Total Carbohydrate
9g
- Dietary Fiber 3g
- Total Sugars 2g
- Added Sugars 0g
- Protein 6g
- Potassium 340mg
- Phosphorous 115mg
Ingredients
nonstick cooking spray
1
cauliflower (trimmed (about 1 1/2 pounds))
1
eggs
1
egg white
1
cheddar cheese (reduced fat, shredded)
1/2 cup
bread crumbs
1/3 cup
green onion (scallion) (white and green parts, minced)
2
salt (optional)
1/2 tsp
black pepper
1/4 tsp
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