The ever-popular potato snacks get a healthy makeover when you sneak in broccoli stems.
In many households, broccoli is one of the few vegetables that kids are happy to eat. Children of all ages love the mini trees, but their long trunks (also known as stems) aren’t quite as popular.
Rather than letting this fiber-rich portion go to waste, stretch your food dollars and experiment with the stems. Start by peeling the stems so that they are more tender. Steaming, followed by pureeing makes a great base that you can sneak into sauces, casseroles and even a more nutrient-rich, lower-carb version of that perennial kid favorite: tater tots.
Broccoli ‘n Tater Tots
- 2 cups Yukon gold potatoes, grated (approximately 4 medium potatoes)
- 2 cups broccoli stems, peeled, lightly steamed and pureed (from approximately 4 stems)
- 2 eggs
- 1/2 cup grated cheddar cheese
- 1/2 teaspoon sea salt
- 1/4 teaspoon pepper
- Coconut oil for cooking
- Preheat oven to 425 F. Place grated potatoes in a mixing bowl with enough cold water that there is room for them to expand. Let sit for 10 minutes, or until a layer of starch forms at the bottom of the bowl.
- While the potatoes are resting, peel broccoli stems and lightly steam for 7 to 10 minutes until tender.
- In a food processor, puree the broccoli stems until smooth and place in large mixing bowl. Squeeze out excess liquid from potatoes with your hands and transfer potatoes to bowl with broccoli puree. Once all the potatoes have been transferred, pour off the water but retain the potato starch at the bottom of the bowl where it will have settled. You’ll use it to help bind the ingredients together.
- Using a spoon, scrape up potato starch and add it to the broccoli-potato mixture. Add remaining ingredients to the mixture and mix well.
- Pour potato mixture into an 8×8-inch baking dish lined with parchment paper and distribute evenly, using your hands to press into the pan at 1/2-inch thickness. Bake for 20 to 25 minutes or until slightly golden brown.
- Remove from the oven and let cool for 15 minutes. Cut into 1-inch squares and form each square into a tater tot shape. Place on a baking sheet lightly coated with coconut oil. Bake for 5 to 7 minutes on each side to desired crispiness.
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