19/02/2021
CategoryEveryday, Lunch, Recess, Snacks, Snacks, Vegetarian, Wholegrains
Yields20 ServingsQuarter (5 Servings)Half (10 Servings)Default (20 Servings)Double (40 Servings)Triple (60 Servings)
Recipe from the Grain-Based Snack Resource, funded by NSW Health
Classification
NSW: EVERYDAY ACT: GREEN
Ingredients
2 cups zucchinis, grated
4 cups carrot, grated
4 eggs, extra large
1 cup light tasty cheese, grated
2 cups panko bread crumbs, plus extra to sprinkle
1 cup wholemeal plain flour
½ cup brown onion, diced and pan-fried
Ground pepper, to taste
Cooking oil spray, to lightly spray tots before baking
Dip e.g. Greek yoghurt or tzatziki (optional), to serve with tots
Method
1
Preheat fan-forced oven to 220°C.
2
Strain grated carrot and zucchini separately to remove excess liquid. Mix together in a large bowl.
3
Add remaining ingredients and mix until well combined.
4
To make the tots you will need two tablespoons. With a spoon in each hand, scoop a heaped amount using one spoon. Then using the second spoon, scoop the mixture off the first spoon. Do this back and forth a few times until a tot shape is formed.
5
Place tots on tray then sprinkle with extra bread crumbs to lightly coat.
6
Lightly spray the tots with cooking oil spray.
7
Bake for 25-30 minutes or until golden. Cooking time may be longer if baking multiple trays at once.
8
Remove from oven and leave to cool for 5 minutes before serving. Best served warm with dip such as Greek yoghurt or tzatziki.
Variations
- Substitute the carrot or zucchini with other types of vegetables such as peas, corn or broccoli. Using vegetables that are in season can keep costs down.
Tips
- Save time by blending the carrot and zucchini in a food processor instead of grating them.
Nutrition Facts
Serving Size 3 tots
Servings 20
Ingredients
2 cups zucchinis, grated
4 cups carrot, grated
4 eggs, extra large
1 cup light tasty cheese, grated
2 cups panko bread crumbs, plus extra to sprinkle
1 cup wholemeal plain flour
½ cup brown onion, diced and pan-fried
Ground pepper, to taste
Cooking oil spray, to lightly spray tots before baking
Dip e.g. Greek yoghurt or tzatziki (optional), to serve with tots
Directions
1
Preheat fan-forced oven to 220°C.
2
Strain grated carrot and zucchini separately to remove excess liquid. Mix together in a large bowl.
3
Add remaining ingredients and mix until well combined.
4
To make the tots you will need two tablespoons. With a spoon in each hand, scoop a heaped amount using one spoon. Then using the second spoon, scoop the mixture off the first spoon. Do this back and forth a few times until a tot shape is formed.
5
Place tots on tray then sprinkle with extra bread crumbs to lightly coat.
6
Lightly spray the tots with cooking oil spray.
7
Bake for 25-30 minutes or until golden. Cooking time may be longer if baking multiple trays at once.
8
Remove from oven and leave to cool for 5 minutes before serving. Best served warm with dip such as Greek yoghurt or tzatziki.
