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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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Austin Tailgate Snack: Broccoli Tator Tots

October 1, 2016

Whether you are cheering on your UT Austin alma mater or getting ready for the next Friday night Cedar Park High School football game, here is a tasty treat that everyone will like.




-2 cups or 12 ounces frozen steamable broccoli pouch

-1 large egg

-¼ cup diced yellow onion

-⅓ cup cheddar cheese

-¾  cup whole wheat breadcrumbs * I made my own with from a few slices of seed-licious toasted bread

-2 tablespoons parsley ( or cilantro, rosemary,

-1 teaspoon salt

-1 teaspoon pepper



1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.


2. Pop steamable bag of broccoli florets in microwave.

3. Pour bag into food processor and blend until minced consistency. Mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a 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 half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!



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