What rhymes with squats? Tots! Happy Well Fed Friday crew. The kids are either back in school or headed back so let’s find something that they can enjoy that is a healthy alternative to the fried fatty tater tots they may know and love. These two skinny taste recipes are great options. Definitely a little prep is needed here, but getting the veggies into their belly will be well worth it! You will probably love them too! Make a double batch while you’re at it because they go quick!
Sweet Potato and Carrot “Tots”
Ingredients
- Olive oil spray
- 1 large (1/2 pound sweet potato, peeled)
- 1 large (1/4 pound carrot, peeled)
- 1 large egg (lightly beaten)
- ½ cup plus 2 tablespoons whole wheat panko breadcrumbs
- ¼ cup grated mozzarella cheese
- 1 teaspoon kosher salt
- Freshly ground black pepper (to taste)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¼ teaspoon smoked paprika
Instructions
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Preheat oven to 375 degrees and lightly spray a sheet pan with olive oil. Set aside.
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Cut sweet potato and carrot into 3 or 4 large chunks. Place them in a food processor fitted with a metal blade and process until finely chopped into rice-size pieces.
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Heat a large skillet over medium heat, spray the pan with oil and add the chopped vegetables. Cook, stirring for 5 minutes, until softened. Transfer to a large bowl with the egg, panko, mozzarella, onion powder, garlic powder, smoked paprika, salt and pepper and stir with a spatula to ensure it is evenly combined.
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With your hands, gently form sweet potato-carrot mixture into small rectangular pieces, pressing and rolling them firmly together about 1 tablespoon each. Evenly space them on prepared sheet pan, spray with olive oil and bake for 10 minutes. Remove from oven, using your hands or small spatula, flip each over, put them back in the oven and bake for 10-12 more minutes, or until brown and crisp. Makes 30 tots.
Serving: 5tots, Calories: 98, Carbohydrates: 16g, Protein: 4g, Fat: 2g, Fiber: 2g, Sugar: 1.5g
Broccoli and Cheese Tots
Ingredients
- • 12 oz broccoli florets
- • 1 large egg
- • 1 large egg white
- • 1/2 cup finely chopped scallion
- • 2/3 cup reduced fat sharp cheddar cheese (grated)
- • 1/2 cup seasoned breadcrumbs
- • salt and pepper to taste
- • cooking spray
Instructions
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To cook the broccoli florets, blanch in a pot of boiling water for 1 minute, then rinse under cold water and drain well; dry on paper towel.
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Using a knife finely chop and set 2 cups aside.
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Preheat oven to 400°F.
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Spray a nonstick cookie sheet with cooking spray.
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In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
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Spoon heaping tablespoons of mixture in your hands and roll into small ovals.
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Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.
Makes about 28 tots.
Serving: 7tots, Calories: 152, Carbohydrates: 14g, Protein: 13g, Fat: 6g, Fiber: 4g, Sugar: 1g
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