August 30, 2016
Calcium is a superhero for your child’s bones, setting them up for a strong, healthy body later in life. And it’s hidden in some surprising places — like broccoli!
Try this recipe for a calcium boost.
Cheesy Broccoli Tots
2 cups or 12 ounces raw or frozen broccoli
1 large egg
¼ cup diced yellow onion
⅓ cup reduced fat shredded cheddar cheese
⅓ cup panko breadcrumbs
⅓ cup Italian breadcrumbs
2 tablespoons parsley
½ teaspoon salt
½ teaspoon pepper
Heat oven to 400. Line a baking sheet with parchment paper and set aside.
Blanch the broccoli in boiling water for 1 minute, then remove and shock with cold tap water to stop the cooking process. Drain well.
Finely chop broccoli and mix thoroughly with the egg, onions, cheese, breadcrumbs and seasoning. Scoop about 1 1/2 tablespoons of mix using an ice cream scoop or your fingers and gently press between your hands into a firm ball. Shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking to your hands. Place on your prepared baking sheet.
Bake until golden brown and crispy, 18 to 24 minutes, turning halfway. Remove from the oven and enjoy hot with ketchup, Sriracha sauce, low-fat ranch dressing or your favorite dipping sauce.
Calcium power numbers:
Broccoli – 74 mg calcium in 1 cup
Shredded cheese – 300 mg in 1/3 cup