| 9 | 35 | 30 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 20 min | 20 |
| 2 cup | Frozen broccoli |
| 1 large | Egg |
| 1/4 cup | Yellow onion (diced) |
| 1/3 cup shredded | Cheddar cheese, reduced fat (18%) (or use vegan cheddar) |
| 1/3 cup | Panko bread crumbs (gluten free - whole grain) |
| 1/3 cup | Bread crumbs, seasoned (whole wheat) |
| 2 tbsp | Parsley, fresh |
| 1/2 tsp | Sea Salt |
| 1/2 tsp | Black pepper |
1. Preheat the oven to 400°F (205oC). Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
3. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using an ice cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
4. Bake until golden brown and crispy, 18-24 minutes, turning halfway. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favourite dipping sauce!
| Grain | 0.1 |
| Vegetables | 0.2 |
