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CARE Recipe: Tater Tot Hash (Therapeutic White Veggie Skillet)

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Tater Tots and therapeutic in the same title?! YES! The goal of a therapeutic lifestyle is not to avoid favorite foods. The goal is to learn how to use them modestly, to know “where they fit” on your plate. In CARE, we do this with cheese, sugar, and now tater tots! The basic formula for a hash is potato + allium (onion, garlic, leek, etc) + veggies + protein. Here I want to give you the base up to protein and let you take it from there. This super simple idea is packed with nutrients and fiber. The cauliflower is a cancer-fighting brassica veggie and the onion and garlic contain allium and sulfur which are important nutrients for our immune systems. I hope you enjoy this as much as I do.

  • Total Time: 30 minutes
  • Yield: 4 1x

Ingredients

Scale
  • 2 garlic cloves, minced
  • 2 cup tater tots, (~16 tots per cup)
  • 4 cups riced cauliflower, (fresh or frozen)
  • 1 onion, minced (use partial onion if preferred)
  • pinch ground black pepper (to taste)

Instructions

  1. Crush garlic with the back of a knife and remove peel. Mince and set aside.
  2. Thaw tater tots by placing them on a large dinner plate and microwaving on high for 3 minutes. (If using frozen cauliflower, also microwave it at this time to thaw; drain cauliflower once finished in the microwave to remove excess liquid).
  3. Place thawed tater tots into a large nonstick skillet and crumble by breaking up with a wooden spoon.
  4. Add minced onion and cook until onion is translucent and begins to brown(about 5 min). (To keep the total fat content of the meal down, you are using the fat from the tater tots here to help sauté the onion. The sodium in the tater tots is also being used to salt the dish).
  5. Add remaining ingredients- including garlic- to skillet. Cook together over medium-high heat for an additional 5 min (play with how tender you like the cauliflower, you could also cover the skillet during cooking).
  6. Additional herbs and seasonings can be added to match personal preferences, along with additional leafy and tender veggies (sliced summer squash, fresh steamed green beans, and diced tomato would be wonderful). Use this as a base. Enjoy!

Notes

When making this keep in mind that only 1/2 cup of tater tots (~8 tots) is 1C 1F (and ~300mg of sodium). Nibbling on them out of the microwave adds up quickly and it’s these little bites here and there that can make us stall on weight loss. If you are going to nibble (which let’s face it we all will), just account for it. A couple doesn’t matter but if having more than 5or 6, just count it as another C and F for the meal.

  • Author: Teri Rose, MS, LN, OblSB
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Category: Dinner, Side Dish
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 cup
  • Calories: 161
  • Sugar: 3g
  • Sodium: 327mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Protein: 4g
  • Cholesterol: 0mg

Find it online: https://www.benedictinewellness.com/care-recipe-tater-tot-hash/

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