Healthy ‘Taters

by in Robin's Healthy Take, August 13, 2012


I’m not gonna lie, I grew up eating Tater Tots. They’re delicious, so what’s not to love? Maybe the 160-200 calories and 8-10 grams of fat per 3-ounce serving, depending on the brand (yes, there are many copycats). And that’s without cheese or fillings. I hate to bash such a yummy food, but I’d like to consider them an indulgence.

Thanks to my recipe revamp, there’s no need to deprive ourselves of something we really want. We can enjoy the same culinary treat – golden brown, crisp on the outside, tender on the inside with hints of onion. I make my tots with shredded potatoes, egg whites, panko and dried, minced onion. I bake them in the oven until they’re golden brown and, well, downright amazing. And get this, you can enjoy more tot for less, since you get almost 4 ounces for just 74 calories (and ZERO fat). I don’t need to mention the savings; they cost less to make at home then if you buy them at the grocery store.

Baked “Tater Tots”
Note: I make my tots large so if you want smaller pieces, shape the potato mixture into 24 logs and everyone will have 6 pieces instead of 4. With smaller tots, start checking the oven after about 18 minutes and pull them out when they’re nice and browned.

Cooking spray
2 cups packed peeled and shredded potatoes (any variety)
1/4 cup panko (Japanese-style bread crumbs)
2 large egg whites
2 teaspoons minced dried onion (from the spice aisle)
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
In a large bowl, combine shredded potatoes, panko, egg whites, dried onion, salt and pepper. Mix well to combine. Shape mixture into 16 little “logs” and arrange on prepared baking sheet (it’s easiest when you shape the potato mixture into little balls and then shape into logs once the balls are on the baking sheet). Spray the surface with cooking spray.
Refrigerate 5 minutes.
Transfer baking sheet to oven and bake 25-35 minutes, until brown.

Serves 4

Nutrition Info Per Serving (serving size: 4 pieces/4 ounces)
Calories: 74
Total Fat: 0 grams
Saturated Fat: 0 grams
Total Carbohydrate: 14 grams
Sugars: Protein: 4 grams
Sodium: 280 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams

More posts from .

Similar Posts

Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose — and which to lose? Here’s a quick guide to revamping the pantry and sizing up other common kitchen staples. ...

Comments (1,798)

  1. David Howse says:

    Recommeneded websites…

    […]Here are some of the sites we recommend for our visitors[…]……

  2. phim 18 says:

    Sources…

    […]check below, are some totally unrelated websites to ours, however, they are most trustworthy sources that we use[…]……

  3. find out says:

    […]we prefer to honor several other net internet sites on the net, even if they aren’t linked to us, by linking to them. Underneath are some webpages worth checking out[…]…

    […]Here are some of the web sites we advise for our visitors[…]…

  4. Online Article……

    […]The information mentioned in the article are some of the best available […]……

  5. Related……

    […]just beneath, are numerous totally not related sites to ours, however, they are surely worth going over[…]……

  6. Websites you should visit…

    […]below you’ll find the link to some sites that we think you should visit[…]……

  7. dating says:

    Online Article……

    […]The information mentioned in the article are some of the best available […]……

  8. Healing’s Dragon…

    to seek out concerns to enhance my web site!I suppose its okay to produce usage of some of your principles!!…

  9. Title…

    […]Here is a good Weblog You may Locate Interesting that we Encourage You[…]…

  10. lida hapi says:

    […]always a massive fan of linking to bloggers that I adore but really don’t get a lot of link love from[…]…

    […]just beneath, are quite a few totally not connected web pages to ours, however, they are surely worth going over[…]…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>