Sunday, January 15, 2012

Healthy Tater Tots Made with Cauliflower

This is not one of my quickest recipes, but I think it's a good healthy substitute for something I like to eat that is not so healthy.  My family loves tater tots, French fries, and basically any type of potato.  But ever since I started watching my carbs, I have been looking for substitutes for the high-carb foods that we love.  I have learned that cauliflower makes a pretty good substitute for potatoes in a lot of recipes. 

Here is the ingredient list:

2 12 oz bags of frozen cauliflower
2 eggs
1 1/4 cups almond flour
1 tsp onion powder
1/2 tsp garlic powder

Step 1: Boil the cauliflower in salted water for 10 minutes.  Drain well in a colander.

Step 2: Preheat your oven to 400 degrees.  Add the cooked cauliflower to a large food processor along with all of the other ingredients.  Process until well blended.

Side note:  The original recipe that I found for these tots instructed to fry globs of the mixture in EVOO, one at a time.  Not only is that impractical for busy moms like me, but I also found it impossible.  This mixture has the consistency of mashed potatoes.  Just imagine trying to fry globs of mashed potatoes.  Yeah.  I tried it, and it turned out just as one would expect.

Step 3: Spray a mini muffin pan with cooking spray (make sure you spray it really well).

Step 4: Fill the mini muffin cups about 1/2 to 2/3 full with the mixture.

Step 5: Put the pan in the oven and bake for 22 minutes.

And there you have it.  My mini muffin pan makes 24 tots, and I had enough of the cauliflower mixture to make 2 batches.  It makes 4 servings with about 8 net carbs per serving.  These can also be frozen and reheated.  I would definitely recommend freezing any leftovers, because I don't like spending that much time and effort on one recipe, so if I do, you can bet I'll make sure none of it is wasted!

1 comment:

  1. Great idea... thinking even a ricer would work will too. Thanks for the tip!