Pork chilli wraps

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Simple meals don’t have to be boring

I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight.
We all struggle to make healthy and tasty meals while keeping on top of everything else in life.
The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing.
Each meal is portioned to feed four adults.

Summertime meal

When it is hot and sticky outside, I don’t want a hot meal; I want something easy and fresh. Not everyone in our house feels the same. These tasty, easy wraps are a great dinner option and compromise. The sweet chilli sauce gives the meat a nice kick, the pork is hot, and the cos bring some summer freshness to the meal. Perfect!

Pork chilli wraps recipe

Ingredients

  • 2 Cos Lettuce
  • 500g pork mince
  • 1/2 tsp. red pepper flakes
  • 2 tsp. minced garlic
  • 1/2 tsp. salt
  • 1 tbsp. coconut aminos
  • 2 tbsp. water
  • 2 tbsp. sweet chilli sauce

Pork chilli wraps

  • Servings: 6
  • Rating: ★★★★★
  • Print

These tasty, easy wraps are a great dinner option. The sweet chilli sauce gives the meat a nice kick and the cos bring some summer freshness to the meal.



Credit: Cath @ easycleaneats

Ingredients

  • 2 Cos Lettuce
  • 500g pork mince
  • 1/2 tsp. red pepper flakes
  • 2 tsp. minced garlic
  • 1/2 tsp. salt
  • 1 tbsp. coconut aminos
  • 2 tbsp. water
  • 2 tbsp. sweet chilli sauce

Directions

  1. In a bowl mix the water, coconut aminos, salt, garlic, and red pepper flakes together.
  2. Cut at the stalk and wash the lettuce.
  3. Dry the lettuce leaves and store them in the fridge with a damp towel over the top.
  4. In a large frying pan heat some oil and add the minced pork to the pan.
  5. Pour over the amino and chilli mixture over the pork while it is cooking.
  6. When the pork is cooked stir in the sweet chilli sauce.
  7. Plate up the cos leaves, spoon the cooked pork into the leaves and serve.

Nutrition

Per Serving: 128 calories; 4.2 g fat; 4.7 g carbohydrates; 18.7 g protein

Equipment

  • Mixing bowl
  • Knife
  • Chopping board
  • Kitchen towel
  • Frying pan
  • Wooden spoon
  • Plate  

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.

Tomato, Spinach & Goat Cheese Omelette

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Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe uses the basic omelette recipe; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only UberEats as your weeknight options. Once you master a basic recipe, the possibilities are endless; this is an example of a possibility.

Seasonal eating

We currently have a vegetable bed bursting with baby spinach; this recipe is an excellent and easy way to use the abundance of green in the garden while making a simple and tasty meal. A quick dash out to the garden is enough to make a filling and fresh breakfast. 

Tomato, spinach and goat cheese omelette recipe

Ingredients

  • 2 eggs
  • 75g goat cheese
  • 1/2 tomato, diced
  • 1 handful of spinach

Instructions

Crack eggs into a mixing bowl and beat them well.

Add a pinch of salt and pepper

Over a low heat, melt the butter in a small frying pan.

When the butter has melted, and the pan is hot pour in the eggs, make sure they are evenly spread in the pan.

When the edges of the egg start to cook, use a spatula to push the egg into the centre of the pan.

Repeat this until most of the egg is set.

Add the goat cheese, tomato and spinach to one side of the omelette.

Fold the other side over the fillings.

When the bottom is golden brown on the underside, it’s ready to serve.

Tomato, spinach and goat cheese omelette

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats

Ingredients

  • 2 eggs
  • 75g goat cheese
  • 1/2 tomato, diced
  • 1 handful of spinach

Directions

  1. Crack eggs into a mixing bowl and beat them well.
  2. Add a pinch of salt and pepper
  3. Over a low heat, melt the butter in a small frying pan.
  4. When the butter has melted, and the pan is hot pour in the eggs, make sure they are evenly spread in the pan.
  5. When the edges of the egg start to cook, use a spatula to push the egg into the centre of the pan.
  6. Repeat this until most of the egg is set.
  7. Add the goat cheese, tomato and spinach to one side of the omelette.
  8. Fold the other side over the fillings.
  9. When the bottom is golden brown on the underside, it’s ready to serve.

Nutrition

Per Serving:367 calories; 25.9 g fat; 8.4 g carbohydrates; 23.6 g protein

Equipment

  • Mixing bowl
  • Whisk or fork
  • Frying pan
  • Spatula 

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.

Asian fish cakes

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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.

Spicy, not bland

My previous experience of fish cakes was of bland white burger-shaped food that was a bit blah. I used a recipe from a food magazine as the base for this but swapped out some of the ingredients to clean it up. It’s a great way to use up leftover cauliflower rice or fish if you get leftovers that is.

Asian style fish cakes recipe

Ingredients

Asian style fish cake
  • 500g raw white fish
  • 1 cup cauliflower rice 
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste
Add the fish, coriander and curry paste to a food processor.
Add the fish, coriander and curry paste to a food processor.
Blend to a smooth consistency.
Blend to a smooth consistency.
Stir in the cauliflower rice
Stir in the cauliflower rice
Portion out the mixture
Portion out the mixture
Shape the mix into patties.
Shape the mix into patties.
Cooked fish cakes ready to eat.
Cooked fish cakes ready to eat.

Asian fish cakes

  • Servings: 12
  • Rating: ★★★★★
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These spicy fish cakes are a great way to use up some left over cauliflower rice.



Credit: Cath @ easycleaneats

Ingredients

  • 500g raw white fish
  • 1 cup cauliflower rice
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste

Directions

  1. In a food processor mix together fish, coriander and curry paste.
  2. 1 cup cauliflower rice
  3. Shape the mix into patties.
  4. Place them on a baking tray lined with baking paper or a silicone liner.
  5. Bake in a preheated oven at 180 degrees C/ 350 degrees F for 15 minutes.

Nutrition

Per Serving: 51 calories; 0.6 g fat; 0.4 g carbohydrates; 7.5 g protein

Equipment

  • Food processor 
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Baking tray
  • Baking paper or silicone liner

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.

Kale Pesto

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Pesto that won’t kill me

Stupid nut allergies have prevented me from trying a number of foods over the years that look, smell and no doubt taste amazing. Pesto was one of the things I had wanted to try for years, but as it contains pine nuts it’s been a no go. 

I had a moment of genius (or madness, I can never really tell the difference) and figured that I could replace the pine nuts with something else, after a little trial and error I found a combination that worked.

The verdict 

My taste tester assures me that the flavours are in the same balance as normal pesto made with nuts the only difference is the texture of the sunflower seeds, I suppose I have to take his word for it because I don’t fancy the hospital trip that I would get if I checked. If you don’t have to avoid nuts sub the sunflower seeds for the same amount of pine nuts.

Nut-free pesto

Baby kale everywhere

I recently planted some kale out on my deck and it has grown like crazy. With so much baby kale leaves around I decided to make some pesto with it. The baby kale adds a new dimension of flavour that works well with eggs. Green eggs and ham anyone?

Nut-free kale pesto recipe

Kale pesto ingredients

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh baby kale leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Instructions

Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor. 

Add the sunflower seeds to the mixture and pound or pulse again. 

Add the parmesan and mix with a spoon or do a quick pulse again.

Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.

Add a little oil at a time so you don’t drown everything else.

Season to taste.

Add the remaining cheese and oil to your taste and preferred consistency.

The finished pesto should look shiny and a little creamy. 

Nut-free pesto

  • Servings: 10
  • Rating: ★★★★★
  • Print

This nut-free pesto is a great alternative for anyone that has to stay away from tree nuts.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh baby kale leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor.
  2. Add the sunflower seeds to the mixture and pound or pulse again.
  3. Add the parmesan and mix with a spoon or do a quick pulse again.
  4. Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.
  5. Add a little oil at a time so you don’t drown everything else.
  6. Season to taste.
  7. Add the remaining cheese and oil to your taste and preferred consistency.
  8. The finished pesto should look shiny and a little creamy. The finished pesto should look shiny and a little creamy.

Nutrition

Per Serving: 123 calories; 10.1 g fat; 2.1 g carbohydrates; 6.2 g protein

Equipment

  • Food processor
  • Spatula 
  • Measuring spoons 

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.

Lamb burgers

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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 2016, 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.
The original suitable be kids, and less developed palates is at the bottom of the post.

Takeaway alternative

We all love a naughty takeaway, but we can all live without the extra calories and the expanding waistlines. You don’t need to live without your takeaway, swap it out for a delicious and healthier fakeaway. I always love a good burger, they are my guilty pleasure. These burgers tick the box for a great burger without too much naughtiness. The crumbled cheese adds a great texture to the burgers and delivers some extra flavour., I love to serve these burgers on a lettuce bun with some cucumber slices.

Lamb burgers recipe

Ingredients

  • 600g lamb mince
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 100g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tsp. Chilli powder
  • 1 tbsp. ground cumin

Take a large mixing bowl. 

Add the spring onions, oregano, chilli powder, ground cumin and garlic.

Sprinkle in the feta and add the lamb mince to the bowl.

With your hands mix together the ingredients so everything is well distributed.

Divide the mixture into 8 portions.

Roll the portions into balls before flattening them out into burger patties.

Lightly oil a frying pan over a medium heat.

Fry the burgers until they are golden brown on each side.

Serve on a lettuce bun with sliced cucumbers and grilled halloumi.

“Lamb

  • Servings: 8
  • Rating: ★★★★
  • Print

These burgers have a crumbly cheese surprise that will make your glad you have a fakeaway for dinner



Credit: Cath @ easycleaneats

Ingredients

  • 600g lamb mince
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 100g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tsp. Chilli powder
  • 1 tbsp. ground cumin

Directions

  1. Take a large mixing bowl.
  2. Add the spring onions, oregano, chilli powder, ground cumin and garlic.
  3. Sprinkle in the feta and add the lamb mince to the bowl.
  4. With your hands mix together the ingredients so everything is well distributed.
  5. Divide the mixture in to 8 portions.
  6. Roll the portions into balls before flattening them out into burger patties.
  7. Lightly oil a frying pan over a medium heat.
  8. Fry the burgers until they are golden brown on each side.
  9. Serve on a lettuce bun with sliced cucumbers and grilled halloumi.

Nutrition

Per Serving: 210 calories; 15.2 g fat; 0.7 g carbohydrates; 16.9 g protein

Equipment

  • Measuring spoons
  • Chopping board
  • Knife
  • Mixing bowl
  • Frying pan
  • Spatula

Lamb burgers recipe

Ingredients

  • 600g minced lamb
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 60g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tbsp. ground cumin

Instructions

  1. In a bowl mix together all of the ingredients by kneading everything together until the ingredients are evenly spread through the meat. 
  2. Divide the mix into 6 and flatten out into burger shapes. 
  3. Cook the burgers over a medium high heat in a frying pan until golden brown on the outside and cheese crumbles.

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.

Coodles

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Coodles or Zoodles

An odd name I know, some people call the zoodles, but I like to call them coodles because I’m still not comfortable calling courgettes zucchini.

These replacement noodles are a brilliant substitute for regular noodles and pasta. An excellent julienne slicer will serve you well when making coodles.

Bowl of coodles

They go with everything

Coodles are a versatile staple in our house. They can be eaten hot or cold, added to a salad or used in your favourite pasta dishes. There are many ways to make and cook coodles depending on what you intend to use them for. I cover off these different techniques in more detail in ways to make and cook coodles. For this recipe, I am going over the easiest way to make coodles.

What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is the no-frills no added flavour version that can be made and then added to things like chicken carbonara, Bolognese and prawn parmesan coodles.

Coodle recipe

Coodle ingredients
Coodle ingredients

Ingredients

  • 2 carrots
  • 2 courgettes
Take the top and bottom off the carrots with a sharp knife.
Take the top and bottom off the courgettes with a sharp knife.
Julienne the vegetable to create spaghetti strings.
Julienne the vegetable to create spaghetti strings.
Cook the coodles for approximately 3 minutes in boiling water.
Serve hot or cold.
Serve hot or cold.

Coodle

  • Servings: 2
  • Rating: ★★★★★
  • Print

This easy to make alternative to pasta is a must know recipe for clean eating, paleo, primal and keto diets.



Credit: Cath @ easycleaneats

Ingredients

  • 2 carrots
  • 2 courgettes

Directions

  1. Take the top and bottom off the carrots and courgettes with a sharp knife.
  2. Julienne the vegetable to create spaghetti strings.
  3. Cook the coodles for approximately 3 minutes in boiling water.
  4. Serve hot or cold.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 2 g protein


[/recipe]

Try this with

  • Chicken carbonara
  • Lemon chicken

Equipment

  • Knife
  • Chopping board
  • Julienne vegetable peeler
  • Saucepan
  • Wooden spoon
  • Colander  

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.

Garlic Prawns

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Updating as we go

Earlier in 2021, I made a move to relocate and update my website. I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to make better. 

Protein in a small package

I like prawns; they are small, tasty and simple to make. I like to get a package of prawns to cook up and to have on hand as an easy protein portion that can be added to meals like salads or stir-frys. I like to cook the prawns all at once and portion them out; this means I can have protein in the fridge or the freezer. Prawns last about three days cooked in the fridge, which is excellent when you have an abundance of salad.

Competition for dinner

Prawns are a favourite of more than just me; my fur baby is a big fan of prawns and loves it when we have them around. Don’t believe me? Check out the face before I even open the bag. 

Garlic Prawns recipe

Ingredients

  • 500g prawns 
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Peel the prawns by first removing the head and legs. 

Peel off the shell, then squeeze the prawn’s tail to remove it from the body. 

Pull the vein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with olive oil and garlic.

When the garlic starts to colour, add the prawns to the pan.

Be careful not to burn the garlic.

Cook the prawns for 5-6 minutes or until the prawns are cooked.

Remove the prawns from the pan.

Add the spring onions to serve.

“Garlic

  • Rating: ★★★★★
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“Fast



Credit: Cath @ easycleaneats

Ingredients

  • 500g prawns
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Directions

  1. Peel the prawns by first removing the head and legs.
  2. Peel of the shell then squeeze the tail of the prawn to remove it from the body.
  3. Pull the vein through the opening at the head of the prawn and discard.
  4. Place a frying pan on medium-high heat with the olive oil and garlic.
  5. When the garlic starts to colour add the prawns to the pan.
  6. Be careful not to burn the garlic.
  7. Cook the prawns for 5-6 minutes or until the prawns are cooked.
  8. Remove the prawns from the pan.
  9. Add the spring onions to serve.

Nutrition

Per Serving:272 calories; 14 g fat; 2 g carbohydrates; 29 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring cups
  • Scales
  • Mixing bowl
  • Frying pan
  • Tongs  

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.

Bacon and sweet potato salad

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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.

Post workout meal

This salad is one of my favourite post-workout meals. When it is going to be a max effort kind of week I like to have a batch of this salad waiting for me.  This salad is quick to make which makes it perfect for a weeknight or even lunchtime salad. The hardest part is not eating the bacon before the sweet potatoes have cooled down. It’s also perfect for using up your left-over chicken (if you ever have any).

Bacon and sweet potato salad recipe

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste
easycleaneatsnz

Bacon and sweet potato salad

  • Servings: 6
  • Rating: ★★★★★
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Easily my favourite post workout meal, spicy chicken, tangy sweet potatoes and bacon all in one bowl.



Credit: Cath @ easycleaneats

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste

Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F.
  2. Line a baking tray with baking paper or a silicone liner and lay the bacon flat on the sheet.
  3. Bake for 15 minutes, or until the bacon, is slightly crispy.
  4. Let the bacon cool then roughly chop.
  5. In a roasting pan, toss the sweet potatoes and garlic in coconut oil.
  6. Roast the sweet potatoes for about 30 minutes or until they are tender and brown.
  7. In a large bowl whisk the lime juice, olive oil, and balsamic vinegar.
  8. Add in spring onions, red chilli flakes, ground cinnamon, and salt and pepper and mix well.
  9. Add the bacon and chicken to the bowl with the dressing.
  10. Once sweet potatoes are finished cooking, toss them together with the chicken, dressing, and bacon.

Nutrition

Per Serving: 368 calories; 13 g fat; 37 g carbohydrates; 23 g protein

Equipment

  • Knife
  • Chopping board
  • Baking tray
  • Baking paper or silicone liner 
  • Roasting pan
  • Small mixing bowl
  • Large mixing bowl

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.

Broccoli tots

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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.

Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

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

Broccoli tots ingredients
Broccoli tots ingredients

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
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
With one of the teaspoons scoop up a heaping portion of the mixture.
With one of the teaspoons scoop up a heaping portion of the mixture.
Taking the second spoon, push the portion off the first spoon.
Taking the second spoon, push the portion off the first spoon.
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Now you have a quenelle.
Now you have a quenelle.
Place the tots on the baking tray and bake for 15 minutes.
Place the tots on the baking tray and bake for 15 minutes.
Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

Broccoli tots

  • Servings: 8 (5 tots)
  • 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.