Cauliflower-Parm Tots

Serves 6

Ingredients

• 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
• 5 Tbsp all-purpose flour
• 1/4 cup grated Parmesan cheese
• 1/2 tsp salt
• 3/4 tsp ground pepper
• 2 large egg whites, whisked until frothy
• Canola or olive oil cooking spray
• 3/4 cup coarse dry whole-wheat breadcrumbs

Preparation

1. Boil cauliflower until tender for about 10 to 12 minutes. Drain all the water out.
2. Return the cauliflower to the pot over medium-low heat and cook for about 3 minutes, stirring it with a wooden spoon. Remove it from the heat.
3. Mash the cauliflower until it looks like clumpy rice, then transfer it to a large bowl to cool.
4. Stir the flour and cheese into the cauliflower. Add salt and pepper, then stir in the egg whites.
5. Line an 8x8 baking dish with plastic wrap and spread the cauliflower mixture into the pan. Cover the pan with plastic wrap and freeze it for 1 to 2 hours.
6. Preheat the oven to 400 F. Spray a large baking sheet with cooking spray.
7. Spread the breadcrumbs onto a plate.
8. Carefully transfer the cauliflower mixture to a cutting board, then cut into 36 evenly sized pieces. Roll each piece in the breadcrumbs, coating all sides.
9. Place the tots on the baking sheet about 1 inch apart, then coat with cooking spray.
10. Bake for about 20 minutes, then turn the tots and bake for another 20 minutes, or until fully crisp.

Nutritional Information per Serving

Serving size = 6 tots

• 86 Calories
• 2 g Fat
• 3 mg Cholesterol
• 289 mg Sodium
• 13 g Carbohydrate
• 2 g Fiber
• 5 g Protein

Source: Eating Well

Photo credit: Larry Hoffman on Flickr

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