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Cheesy Oven-Fried Cauliflower Tots

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Dinners, Dishes & Desserts
Updated Sep 20, 2016
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Get your kids excited to eat their vegetables with these cheesy cauliflower tots. It’s a tasty dish even the pickiest eaters will love.

Cheesy Oven-Fried Cauliflower Tots

  • Prep Time 10 min
  • Total 30 min
  • Ingredients 7
  • Servings 4
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Ingredients

  • 2 cups fresh cauliflower florets (1 1/2 lb or small head)
  • 1/2 cup finely chopped or grated onion
  • 1/2 cup Progresso™ garlic & herb bread crumbs
  • 1/2 cup shredded Cheddar cheese (2 oz)
  • 1/4 cup grated Parmesan cheese (1 oz)
  • 1 egg
  • Salt and pepper to taste

Instructions

  • Step 
    1
    Heat oven to 400°F. Spray cookie sheet with cooking spray, or use silicone liner.
  • Step 
    2
    Place 2 cups fresh cauliflower florets (1 1/2 lb or small head) in microwavable bowl. Add 1/4 cup water. Microwave uncovered on High 4 to 5 minutes or until tender but not mushy.
  • Step 
    3
    Drain; place in food processor. Cover and pulse to consistency of coarse sand. Be careful not to get a paste, but if pieces are too big they won’t stick together.
  • Step 
    4
    In medium bowl, mix cauliflower, 1/2 cup finely chopped or grated onion, 1/2 cup Progresso™ garlic & herb bread crumbs, 1/2 cup shredded Cheddar cheese (2 oz), 1/4 cup grated Parmesan cheese (1 oz), 1 egg, and salt and pepper to taste until well blended. Shape by tablespoonfuls into small round log shapes. Place 1 inch apart on cookie sheet.
  • Step 
    5
    Bake 18 to 22 minutes, turning after 9 minutes, until golden brown. Serve with ketchup to dip, if desired.

Nutrition

180 Calories
9g Total Fat
10g Protein
15g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
180
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
4 1/2g
23%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
630mg
26%
Potassium
220mg
6%
Total Carbohydrate
15g
5%
Dietary Fiber
2g
8%
Sugars
3g
Protein
10g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
25%
25%
Calcium
20%
20%
Iron
6%
6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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