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Cauliflower Tots Recipe

Today's cauliflower tots recipe is a creative twist, with cauliflower rice being swapped for potatoes. We believe this food-makeover idea could receive praise from people of all ages.
  • cook TIME 55 mins
  • prep TIME 10 mins
  • total TIME 1 hr 5 mins
Course: Side DishCuisine: American
Servings: 4 servings
Calories: 173 kcal
Author: Luna Regina

Ingredients (12)

  • 22 oz cauliflower riced
  • 6 tbsp plain panko breadcrumbs
  • 1 oz shredded cheddar cheese
  • 1 tbsp parsley chopped
  • 1 medium egg beaten
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 0.25 oz grated Parmesan cheese
  • 1/4 tsp ground black pepper
  • 1 tbsp unsalted butter
  • 2 tbsp all-purpose flour
  • 3 1/2 tbsp Heinz ketchup

INSTRUCTIONS

1

Fill a saucepan with water and bring it to a boil. Place 22 oz riced cauliflower in a steamer basket set over the saucepan and just above the water surface. Cover and steam for 15 minutes.

2

Remove the cauliflower from the saucepan. Drain and let cool. Transfer the steamed cauliflower to a cheesecloth. Gather the four corners of the cheesecloth into your palm, use the other hand to squeeze out as much liquid as you can.

3

Preheat the oven to 400℉.

4

Make the dough: Transfer the cauliflower to a mixing bowl together with 6 tbsp breadcrumbs, 1 oz shredded cheddar cheese, 1 tbsp chopped parsley, 1 medium beaten egg, 1/2 tsp garlic powder, 1/2 tsp onion powder, 0.25 oz grated Parmesan cheese, 1/4 tsp ground black pepper, 1 tbsp unsalted butter, and 2 tbsp all-purpose flour. Mix it up with a spatula so everything binds together.

5

Form the tots: Pick up small balls from the dough, use your hands to form them into small tater-tot-sized patties and gently flatten them with your palms.

6

Place the tots on a baking sheet lined with parchment paper, make sure to keep the tots 1 inch apart from each other. Bake for 20 minutes until golden brown.

7

Remove the cauliflower tots from the oven. Enjoy them hot with 3 1/2 tbsp Heinz's Ketchup.

Nutrition

Serving: 1 serving | Calories: 173kcal | Fat 7g | Saturated Fat 4g | Polyunsaturated Fat 1g | Monounsaturated Fat 2g | Cholesterol 57mg | Sodium 292mg | Potassium 517mg | Carbohydrate 21g | Fiber 4g | Sugar 7g | Protein 8g | Vitamin A 149IU | Vitamin C 77mg | Calcium 110mg | Iron 1mg