One of Pat’s favorite vegetables is broccoli, so broccoli is an easy fallback to get him eating vegetables and more fiber (it doesn’t hurt that I like it too). However, unlike Pat I can’t just eat steamed broccoli forever and ever.
We recently tried the Broccoli & Cheese Tots from Green Giant, and we both genuinely loved them, I mean they tasted really flipping good. However, looking at the nutrition facts, and ingredients, I set out to make something a bit more well rounded and to see if I could reduce the sodium, and maybe up the fiber.
A serving is roughly about 6-7 “tots”.
1 bag frozen, steamable Broccoli (I use Private Selection)
1/2 cup parm cheese, or bread crumbs
3 slices toasted ezekiel bread, pulsed into crumbs
1 cup black beans, rinsed
Salt & pepper to taste
Preheat oven to 350
Pulse the toasted ezekiel bread in a food processor, leave in the processor
Steam broccoli following directions on bag, drain excess liquid from bag, and from broccoli (cheese cloth is ideal for this)
Add broccoli to food processor with egg, parm, salt & pepper, and black beans
Pulse until everything is combined
Spoon your broccoli mix into small balls, onto a greased baking sheet
Bake for 20 minutes, or until the edges are brown
This will yield anywhere from 30-40 “tots” or nuggets, adding the beans adds a little protein, and also helps up the fiber, the parm, and broccoli mask the taste of the beans, and the beans help with texture as well.
Pat loves these, to be fair you can make these a few different ways, the way I shared in the post has the most fiber, and that is what I make most frequently. You can absolutely make these without the black beans, and if you’re so inclined you can use just parm and bread crumbs- which will cut the fiber in half.
These are fantastic for making a big batch early in the week, and munching on throughout the week. The also, obviously work out well for food prep, and hold/reheat well throughout the week.
If you have allergy concerns, you can use gluten free bread/bread crumbs, or almond flour. To get rid of the eggs, you could increase the beans to help bind.
You could also sub out the broccoli for other veggies like cauliflower, or sweet potatoes and make little tots that way!