Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums.

As the kids have grown my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better.

Eat your greens

I think that this recipe is responsible for the total broccoli love that the youngest person in our house feels. As the former ‘will only eat white food’ member of the family it gives me great pleasure to watch these tots last seconds on his plate; truth be told they are a massive hit with everyone.

Worth the effort

These tots are a little messy to make and can take some time, but they are worth the effort. If you are looking for a new way to get some vegetables into the kids, they are worth a try. 

Broccoli tots recipe

Ingredients

• 340g broccoli florets 
• 1 egg 
• 1 egg white 
• 1/2 cup spring onion, finely chopped
• 2/3 cup cheddar cheese, grated
• salt and pepper to taste

Broccoli tots

• Servings: 8 (5 tots)
• Prep Time: 15 minutes
• Cook Time: 25 minutes 
• Rating: ★★★★★
• Print

These tots last seconds on the plate; truth be told they are a huge hit with everyone. They are a little messy and can take some time to make, but they are worth the effort.

Credit: Cath @ easycleaneats

Ingredients

• 340g broccoli florets
• 1 egg
• 1 egg white
• 1/2 cup spring onion, finely chopped
• 2/3 cup cheddar cheese, grated
• salt and pepper to taste

Directions

1. To cook the broccoli florets, steam them over boiling water for 3 minutes.
2. Set the steamed broccoli to one side to cool slightly.
3. Chop the steamed broccoli: you want a fine chop consistency. 
4. Preheat the oven to 200 degrees C/ 400 degrees F
5. Line a baking tray with some baking paper or a silicone liner. or a silicone liner. 
6. In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
7. There are two ways to make the tots the simple oval or the Quenelle.
8. Simple oval Simple oval
9. Take a tablespoon and scoop a heaped spoon portion of the mixture.
10. Roll the mixture into an oval using your hands. 
11. If the mixture sticks to your hands, you can use a little water to help.
12. Quenelle
13. Take two teaspoons.
14. With one of the teaspoons scoop up a heaping portion of the mixture.
15. Taking the second spoon, push the portion off the first spoon.
16. Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.
17. Place the tots on the baking tray.
18. Bake for 15 minutes, turning halfway through. 
19. They are ready when they are golden brown.
20. Serve and eat while they are hot.

Nutrition

Per Serving: 72 calories; 4 g fat; 2 g carbohydrates; 4 g protein

Equipment

• Measuring cups
• Scales
• Vegetable steamer
• Saucepan
• Knife
• Chopping board
• Mixing bowl
• Baking tray
• Baking paper/silicone liner
• Spoons
• Fork

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.