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Oklahoma Agriculture in the Classroom

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Food & Fun Recipes

Cauliflower Tots

Ingredients (Makes about 32-34 tots)
  • 2 cups cooked cauliflower florets, finely chopped.
  • 1 large egg
  • 1 large egg white
  • ½ cup onion, minced
  • 3 tbsp minced fresh parsley
  • ½ cup reduced fat sharp cheddar cheese, grated
  • ½ cup seasoned breadcrumbs
  • salt and pepper to taste
  • cooking spray
Instruction
  1. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray. To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.
  2. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.
The Brassicas

Broccoli, cabbage, cauliflower, Brussels sprouts—all are Brassicas, a genus of plants in the mustard family. Brassica vegetables are very high in vitamin A carotenoids, vitamin C, folic acid, and fiber. They are even more valuable for their phytonutrients.