Description
Breaded cauliflower is a delicious and healthy alternative to traditional breaded snacks. With a crispy, golden-brown crust on the outside and tender, juicy cauliflower on the inside, this dish is perfect as a side, appetizer, or even a main course. The use of rice flour, oat bran, and a blend of spices like smoked paprika, garlic, and black pepper gives the cauliflower a delightful flavor profile that’s both savory and slightly smoky. Plus, it’s easy to prepare and makes a great option for those looking to eat more vegetables in a fun and tasty way. This breaded cauliflower recipe is not only nutritious but also offers a lower-calorie option compared to fried snacks, making it suitable for anyone wanting to enjoy something crunchy and flavorful without guilt.
Ingredients
For the Breaded Cauliflower:
- Cauliflower: 630g, cut into florets
- Eggs: 3 large (CO grade)
- Rice Flour: 60g
- Oat Bran: 150g
- Garlic: 1-2 cloves, finely minced
- Parsley: 10g, finely chopped
- Ground Black Pepper: a pinch
- Paprika: 1 tsp
- Smoked Paprika: 1 tsp
- Salt: to taste
- Olive Oil: 20g (approximately 1.5 tablespoons)
- Juice of 1 Lemon: (30g)
Instructions
Step 1: Prepare the Ingredients
- Preheat Your Oven:
- Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper or lightly grease it with olive oil.
- Cut the Cauliflower:
- Wash the cauliflower and cut it into medium-sized florets. Pat them dry with a paper towel to remove any excess moisture.
- Prepare the Coating Mixture:
- In a mixing bowl, combine the oat bran, rice flour, minced garlic, parsley, ground black pepper, paprika, smoked paprika, and a pinch of salt. Mix well to ensure the spices are evenly distributed.
- Whisk the Eggs:
- In a separate bowl, crack the eggs and beat them until smooth. Add a splash of water or milk if needed to make the egg mixture more fluid.
Step 2: Bread the Cauliflower
- Coat the Cauliflower:
- Dip each cauliflower floret into the egg mixture, ensuring it’s well-coated.
- Next, roll the floret in the oat bran and rice flour mixture, pressing lightly to ensure the coating sticks.
- Place on Baking Tray:
- Arrange the breaded cauliflower florets on the prepared baking tray in a single layer. Make sure they are not touching each other for even cooking.
Step 3: Bake the Cauliflower
- Drizzle with Olive Oil:
- Lightly drizzle olive oil over the cauliflower florets. This will help them crisp up nicely in the oven.
- Bake:
- Place the tray in the preheated oven and bake for 20-25 minutes, turning the cauliflower halfway through to ensure even browning.
- The cauliflower should be golden-brown and crispy on the outside, yet tender on the inside.
Step 4: Prepare the Lemon Dressing (Optional)
- Make the Dressing:
- While the cauliflower is baking, mix the lemon juice, a pinch of salt, and a little olive oil in a small bowl.
- You can drizzle this over the baked cauliflower just before serving for an extra zing of flavor.
- Serve:
- Once the cauliflower is done, remove it from the oven and let it cool for a minute. Serve hot with a sprinkle of freshly chopped parsley.
- Prep Time: 15mins
- Cook Time: 30mins