Main Dishes
November 02, 2014
Calories
634
Sodium
6394mg
266% DV
Fat
21g
32% DV
Protein
35g
71% DV
Carbs
93g
31% DV
Fiber
29g
119% DV
Mexican Cauliflower Tot Casserole
9
This tater tot casserole is made from cauliflower tots and covered with cheese and salsa! It’s low carb, healthy and great for game day or for kids!
4
1 boneless skinless chicken breast, shredded, about 1 cup
For the Cauli-Tots:
3 cups cauliflower, roughly chopped
1/4 cup onion, plus 2 tablespoons, diced
1 1/2 tablespoons garlic, minced
3 tablespoons fat free cottage cheese
salt and pepper, to taste
3/4 cup reduced fat shredded cheddar cheese
1 large egg white, (3 tablespoons liquid egg whites)
3 tablespoons fresh cilantro, chopped
1/2 cup whole wheat panko crumbs, plus 1 tablespoon
cooking spray
For the Casserole:
1/2 tablespoon olive oil
1/2 cup onion, diced (roughly 1 small onion)
3/4 cup red pepper, diced (roughly 1 large pepper)
1 tablespoon garlic, minced
16 ounces salsa, of choice, 2 cups
1 cup reduced fat shredded cheddar cheese
For the Cauli-Tots:
3 cups cauliflower, roughly chopped
1/4 cup onion, plus 2 tablespoons, diced
1 1/2 tablespoons garlic, minced
3 tablespoons fat free cottage cheese
salt and pepper, to taste
3/4 cup reduced fat shredded cheddar cheese
1 large egg white, (3 tablespoons liquid egg whites)
3 tablespoons fresh cilantro, chopped
1/2 cup whole wheat panko crumbs, plus 1 tablespoon
cooking spray
For the Casserole:
1/2 tablespoon olive oil
1/2 cup onion, diced (roughly 1 small onion)
3/4 cup red pepper, diced (roughly 1 large pepper)
1 tablespoon garlic, minced
16 ounces salsa, of choice, 2 cups
1 cup reduced fat shredded cheddar cheese
For the Chicken:
Bring a medium pot of salted water to a boil, and boil the chicken until no longer pink inside, about 10-15 mins. Shred with two forks and set aside for later use.
For the Tots:
Preheat...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
634
Sodium
6394mg
266% DV
Fat
21g
32% DV
Protein
35g
71% DV
Carbs
93g
31% DV
Fiber
29g
119% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
10g
52%
Polysaturated Fat
3g
20%
Monosaturated Fat
7g
47%
Cholesterol
89mg
30%
Sodium
6394mg
266%
Potassium
3927mg
112%
Protein
35g
71%
% DAILY VALUE*
Total Carbohydrate
Fiber
29g
119%
Sugar
33g
67%
Vitamin A
3653IU
73%
Vitamin B6
2mg
122%
Vitamin C
64mg
107%
Calcium
533mg
53%
Iron
7mg
44%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
