Introduction
This Crispy Baked Cauliflower recipe is a delicious and healthy alternative to meat. Perfectly seasoned and baked to golden perfection, this dish is sure to become a favorite. Serve it with a delightful cream cheese dip for an irresistible combination.
Ingredients
For Baked Cauliflower:
- 88 ounces (1.3 kg) Cauliflower
- 1¼ cups (150g) Panko breadcrumbs
- 1 clove Garlic, minced
- ¾ cup (100g) Flour
- 3 Eggs
- 5 tbsp. Extra virgin olive oil
- 1 tsp Italian herbs
- 2 tsp Parsley, chopped
- ½ cup (50g) Parmesan cheese, grated
- Salt and Pepper, to taste
For Cream Cheese Dip:
- ¾ cup (200g) Sour cream
- ½ cup (100g) Yogurt
- Parsley, chopped
- Salt and Pepper, to taste
- Lemon juice, to taste
Nutrition Information
This recipe makes approximately 6 servings. The nutritional information per serving is as follows:
- Calories: 220
- Protein: 8g
- Carbohydrates: 15g
- Dietary Fiber: 4g
- Sugars: 4g
- Fat: 15g
- Saturated Fat: 5g
- Cholesterol: 100mg
- Sodium: 350mg
Preparation Time
- Preparation Time: 20 minutes
- Cooking Time: 15 minutes
- Total Time: 35 minutes
Step-by-Step Instructions
Step 1: Prepare the Cauliflower
- Prepare the Cauliflower:
- Cut the leaves and core of the cauliflower head.
- Break and slice the cauliflower into small bite-sized pieces.
- Blanch the Cauliflower:
- Add salt to a pot of boiling water.
- Cook the cauliflower for about 5 minutes, partially covered.
- Drain the cauliflower and set it aside.
Step 2: Coating and Breading
- Prepare the Breading Mixture:
- In a large mixing bowl, combine 1¼ cups (150g) Panko breadcrumbs, minced garlic, 5 tbsp. extra virgin olive oil, 1 tsp Italian herbs, 2 tsp parsley, and ½ cup (50g) grated Parmesan cheese.
- Mix thoroughly and set aside.
- Prepare the Egg Mixture:
- In a separate bowl, beat 3 eggs.
- Coat the Cauliflower:
- Coat each cauliflower piece first in the flour, then in the beaten eggs, and finally in the breadcrumb mixture.
Step 3: Bake to Perfection
- Preheat the Oven:
- Preheat your oven to 360°F (180°C).
- Bake the Cauliflower:
- Place the coated cauliflower pieces on a baking sheet lined with parchment paper.
- Bake for approximately 15 minutes or until they turn golden brown and crispy.
Step 4: Prepare the Cream Cheese Dip
- Mix the Dip Ingredients:
- In a bowl, combine ¾ cup (200g) sour cream, ½ cup (100g) yogurt, chopped parsley, salt, pepper, and lemon juice to taste.
- Mix until fully combined.
Step 5: Serving and Enjoying
- Serve:
- Serve the crispy baked cauliflower hot, alongside the cream cheese dip.
- Enjoy the irresistible combination of crispy cauliflower and creamy dip!
Conclusion
This Crispy Baked Cauliflower recipe is a fantastic alternative to meat, offering a satisfying crunch and a burst of flavor. Paired with a creamy dip, it’s perfect for any meal or as a tasty snack. Enjoy this healthy and delicious dish with family and friends!
