Broccoli and Cheese Tots
1 serving of broccoli and cheese tots contains 207 Calories. The macronutrient breakdown is 35% carbs, 42% fat, and 23% protein. This is a good source of protein (22% of your Daily Value), potassium (10% of your Daily Value), and calcium (22% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 12 minutes
- Cook Time
- 20 minutes
Ingredients
Cheddar cheese ⅔ cup, shredded or 75g
Directions
- Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
- Blanch broccoli florets in a pot of boiling water for 1 minute. Rinse under cold water and drain well. Pat dry with a paper towel. Finely chop the broccoli and set 2 cups aside.
- In a medium bowl, combine all ingredients and season with salt and pepper to taste.
- Roll heaping tablespoons of the mixture into small ovals.
- Place the tots on the prepared cookie sheet and bake for 16-18 minutes, turning halfway through cooking, until golden brown.
Nutrition Facts
For 1 serving of broccoli and cheese tots (182g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 207 | |
| Fats | 10g | 13% |
| Saturated fats | 4g | 22% |
| Trans fats | 0.2g | |
| Cholesterol | 71mg | 24% |
| Sodium | 332mg | 14% |
| Carbs | 19g | 7% |
| Net carbs | 15g | |
| Fiber | 4g | 14% |
| Sugar | 3g | |
| Protein | 12g | |
| Calcium | 223mg | 22% |
| Iron | 2mg | 24% |
| Potassium | 468mg | 10% |
| Vitamin D | 0.4μg | 3% |
| Vitamins and Minerals | ||
| Alpha carotene | 28μg | |
| Beta carotene | 501μg | |
| Caffeine | 0mg | |
| Choline | 68mg | 12% |
| Copper | 0.1mg | 16% |
| Fluoride | 7μg | |
| Folate (B9) | 106μg | 26% |
| Lycopene | 0μg | |
| Magnesium | 40mg | 9% |
| Manganese | 0.4mg | 17% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 1mg | 21% |
| Phosphorus | 220mg | 31% |
| Retinol | 71μg | |
| Riboflavin (B2) | 0.4mg | 29% |
| Selenium | 18μg | 32% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 17% |
| Vitamin A IU | 1096IU | |
| Vitamin A | 113μg | 13% |
| Vitamin B12 | 0.3μg | 14% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 104mg | 115% |
| Vitamin D IU | 16IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.4μg | |
| Vitamin E | 1mg | 10% |
| Vitamin K | 144μg | 120% |
| Zinc | 2mg | 14% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0.3g | |
| Maltose | 0.5g | |
| Galactose | 0g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 4g | 22% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 3g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
