Appetizers

Southern Cauliflower Tots with Cheddar Cheese

November 06, 2014

Healthy cauliflower florets done in breadcrumbs, cheese and eggs then baked until light and crispy. Enjoy with your favorite dipping sauce.

3 cups finely chopped cooked cauliflower (approximately 1 head of cauliflower)
1 cup Italian seasoned panko bread crumbs (make sure you used seasoned, otherwise you’ll need to add other flavoring to these)
1 cup shredded cheddar cheese
2 eggs

1. To prepare the cauliflower, first boil florets until soft. Then either finely chop with a knife, or pulse a few times in a food processor until it resembles large course crumbs, like photo above. 2. Add...
See the full directions on my site

Nutritions

Calories
114

Sodium
125mg
5% DV

Fat
1g
2% DV

Protein
6g
13% DV

Carbs
19g
6% DV

Fiber
1g
6% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.79g 3%

Polysaturated Fat 0.31g 1%

Monosaturated Fat 0.53g 3%

Cholesterol 2mg 0%

Sodium 125mg 5%

Potassium 112mg 3%

Protein 6g 13%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 0.7g 1%

Vitamin A 23IU 0%

Vitamin B6 0.29mg 14%

Vitamin C 15mg 26%

Calcium 54mg 5%

Iron 0.25mg 1%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
48

Sodium
104mg
4% DV

Fat
1g
2% DV

Protein
1g
3% DV

Carbs
4g
1% DV

Fiber
1g
6% DV

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% DAILY VALUE^*

Fat

Saturated Fat 0.42g 2%

Polysaturated Fat 0.41g 2%

Monosaturated Fat 0.85g 5%

Cholesterol 2mg 0%

Sodium 104mg 4%

Potassium 95mg 2%

Protein 1g 3%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 1g 2%

Vitamin A 726IU 14%

Vitamin B6 0.03mg 1%

Vitamin C 2mg 4%

Calcium 20mg 2%

Iron 0.83mg 4%

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Calories
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Sodium
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Fat
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35% DV

Protein
8g
16% DV

Carbs
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7% DV

Fiber
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Saturated Fat 13g 65%

Polysaturated Fat 1g 12%

Monosaturated Fat 8g 51%

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Potassium 177mg 5%

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Fiber 1g 7%

Sugar 20g 41%

Vitamin A 1142IU 22%

Vitamin B6 0.31mg 15%

Vitamin C 1mg 2%

Calcium 161mg 16%

Iron 0.82mg 4%

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1 1/2 tablespoons canola oil
1 medium onion finely chopped
2 cloves garlic minced
2 1/4 cup low sodium chicken broth
2 tablespoons tomato paste
1 can fire roasted diced tomatoes
1 1/2 cups frozen corn
1 1/2 cup frozen lima bean
3/4 cup barbecue sauce plus more for drizzling
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1 tablespoon Worcestershire sauce
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1/4 teaspoon fresh ground black pepper
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Nutritions

Calories
943

Sodium
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Fat
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72% DV

Protein
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84% DV

Carbs
32g
11% DV

Fiber
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Fat

Saturated Fat 13g 66%

Polysaturated Fat 9g 57%

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Sodium 558mg 23%

Potassium 949mg 27%

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Total Carbohydrate

Fiber 5g 23%

Sugar 17g 35%

Vitamin A 698IU 13%

Vitamin B6 1mg 79%

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Calcium 64mg 6%

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Southern Cauliflower Tots with Cheddar Cheese

Healthy cauliflower florets done in breadcrumbs, cheese and eggs then baked until light and crispy. Enjoy with your favorite dipping sauce.

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