Cauliflower Tots

Makes: 6 servings, 6 tots each
each serving = 189 calories; 6.8 g fat; 16 mg cholesterol; 23.4 g carbohydrates; 1.3 g total sugars; 10.3 g protein; 4.7 g fiber; 429 mg sodium; 251 mg potassium.

Ingredients:

1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
5 tablespoons all-purpose flour
2 tbsp. Butter, melted
1/4 cup grated Parmesan cheese
1/2 cup shredded 2% Red. Fat Colby and Monterey Jack cheese
3/4 teaspoon freshly ground pepper
1/2 teaspoon salt
1/2 teaspoon garlic powder
2 large egg whites
3/4 cup panko breadcrumbs
Canola or olive oil cooking spray

Directions:

Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. (You can also use a steam basket.) Drain in a colander, shaking to remove excess water. Using a potato masher or food processer, mash the cauliflower until it resembles clumpy rice. Once cooled, use a cheese cloth or a dish towel to wring out excess water. Transfer to a large bowl.
Stir flour, butter, cheese, seasonings, & egg whites into the cooled cauliflower. Stir in egg whites. Line a baking dish or pan with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture into the pan and compact it into an even layer. Cover with plastic wrap and chill in refrigerator for about 30 minutes.
Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
Gently turn the cauliflower mixture out onto a cutting board and remove the plastic wrap. Cut the mixture into evenly sized pieces and roll each piece into a ball or cylinder shape. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart.
Coat the tots with cooking spray. Bake, turning once halfway through, until browned, 25 to 30 minutes.

Tips and Notes:

Make Ahead Tip: Prepare and freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 25-30 minutes.