Ingredients
For the Cauliflower Tots:
- 3 cups cauliflower cut into small florets 290 grams
- 6 tablespoons onion diced
- 3 tablespoons light cottage cheese
- 1 1/2 tablespoons garlic minced
- 1 large egg white
- 3/4 cup reduced-fat shredded cheddar cheese
- 1/2 cup plus 2 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons fresh parsley minced
- Salt and pepper
For the Casserole:
- 1 tablespoon extra-virgin olive oil
- 1 red bell pepper minced
- 1/2 cup onion diced
- 1/3 cup celery sliced
- 1 tablespoon garlic
- 1 link andouille chicken sausage sliced
- 1 tablespoon plus 1/2 teaspoon Cajun seasoning
- 1 14.5-ounce can diced tomatoes
- 1 tablespoon tomato paste
- 2 bay leaves
- 1/2 cup cooked shredded chicken, such as leftover rotisserie chicken
- 1/2 cup raw shrimp
- 1 cup reduced-fat shredded cheddar cheese
- Fresh parsley for garnish
Instructions
- Preheat you oven to 400 degrees Fahrenheit and very generously spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese, and garlic and stir until well-mixed. Microwave again for 20 seconds.
- Finally, add in the egg whites, cheddar, panko, parsley, and a pinch of salt and pepper. Stir until well-mixed and the egg whites are evenly distributed.
- Using a 1-tablespoon measuring spoon, form the cauliflower mixture into tots. Place each tot on the pan. Do this for all the cauliflower. You should end up with 32-33 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
- While the tots cook, heat the olive oil in a large, oven-safe pan over medium-high heat. Add in the pepper, onion, celery, and garlic and cook for 2-3 minutes, until light browned.
- Add in the sliced sausage and Cajun seasoning and cook an additional 2-3 minutes, or until the sausage is lightly browned.
- Add in the tomatoes, tomato paste, and bay leaves. Turn the heat to high and boil until all the water is evaporated, about 5-6 minutes, stirring frequently so the bottom doesn’t burn. Remove from the heat and stir in the shredded chicken and shrimp.
- Spread the tomato mixture evenly in the bottom of the pan. Then, sprinkle 1/2 cup of the cheese evenly over top. Place the cauliflower tots on top of the tomato mixture, followed by the remaining cheese.
- Bake until the cheese is melted, about 5 minutes.
- Sprinkle with parsley and enjoy.