Crispy Cauliflower Bites with Parmesan and Herb Crust

Crispy Cauliflower Bites with Parmesan and Herb Crust

Ingredients:

For the Cauliflower:

• • Cauliflower: 1 kg, cut into florets
  • Panko Breadcrumbs: 150 g
  • Garlic: 1 clove, minced

• • Flour: 100 g
  • Eggs: 3 large, whisked
  • Olive Oil: 5 tablespoons

• • Italian Herbs: 1 teaspoon
  • Fresh Parsley: Chopped, for garnish
  • Parmesan Cheese: 100 g, grated

• Salt: To taste
• Black Pepper: To taste

For the Optional Sauce:

• • Sour Cream: 200 g
  • Yogurt: 100 g
  • Fresh Parsley: Chopped, for garnish

• • Salt: To taste
  • Black Pepper: To taste
  • Lemon Juice: To taste

Making It Step by Step:

Step 1: Prepare the Cauliflower

1. 1. Preheat the Oven: Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper and lightly grease it with a bit of olive oil or cooking spray.

1. Cut the Cauliflower: Wash the cauliflower and cut it into bite-sized florets. Make sure the florets are relatively uniform in size to ensure even cooking.

Step 2: Set Up the Breading Station

1. 1. Prepare the Coating: In a shallow bowl, combine the panko breadcrumbs, minced garlic, Italian herbs, grated Parmesan cheese, salt, and pepper.

1. Flour Mixture: In a separate bowl, place the flour.
2. Egg Mixture: In a third bowl, whisk the eggs.

Step 3: Coat the Cauliflower

1. 1. Coat the Florets: Working with one cauliflower floret at a time, first coat it in the flour, shaking off any excess. Then, dip it into the whisked eggs, allowing any excess egg to drip off. Finally, roll it in the panko-Parmesan mixture, pressing the coating onto the cauliflower to help it stick.
   2. Place on Baking Sheet: Once coated, place each cauliflower floret on the prepared baking sheet. Repeat the process for all florets.
   3. Drizzle with Olive Oil: Once all the florets are coated, drizzle or spray them lightly with olive oil. This will help achieve a golden and crispy finish.

Step 4: Bake the Cauliflower

1. 1. Bake: Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the cauliflower is golden brown and crispy on the outside. You may want to flip the florets halfway through the baking time to ensure even crisping.
   2. Remove and Garnish: Once baked, remove the cauliflower from the oven and sprinkle with freshly chopped parsley for a burst of freshness.

Step 5: Prepare the Sauce (Optional)

1. 1. Mix the Sauce Ingredients: In a small bowl, mix together the sour cream, yogurt, freshly chopped parsley, salt, black pepper, and a squeeze of lemon juice. Stir until well combined.
   2. Serve: Serve the crispy cauliflower bites with the tangy sauce on the side for dipping.

Cooking Tips:

• • Even Crisping: To ensure the cauliflower bites become evenly crispy, make sure not to overcrowd the baking sheet. Leave enough space between the florets so that they can bake properly.
  • Optional Frying Method: If you prefer extra crispiness, you can fry the cauliflower instead of baking. Heat oil in a pan over medium heat and fry the cauliflower in batches until golden brown.

• Herb Variation: Feel free to customize the seasoning with your favorite herbs, such as rosemary or thyme, for a different flavor profile.
• Panko Substitution: If you don’t have panko breadcrumbs, regular breadcrumbs will work, although panko offers a lighter and crispier texture.

Storage:

• Refrigeration: Store any leftover cauliflower bites in an airtight container in the refrigerator for up to 3 days. To reheat, place them in the oven at 180°C (350°F) for 10-12 minutes to restore their crispiness.
• Freezing: You can also freeze these cauliflower bites before baking. Simply coat the cauliflower as instructed, place them on a tray, and freeze until firm. Once frozen, transfer them to a freezer-safe bag and store for up to 2 months. To cook, bake from frozen at 200°C (400°F) for 25-30 minutes.

Nutritional Facts (Per Serving):

• • Calories: 230-250 kcal
  • Protein: 8 g
  • Fat: 15 g

• • Carbohydrates: 18 g
  • Fiber: 4 g
  • Sugar: 3 g

• Sodium: 500 mg
• Calcium: 150 mg
• Iron: 2 mg