Quick, cheap and healthy meal for the family. One of my new faves that is kid friendly for a meatless meal option. I already had majority of these ingredients in my house which makes this a new staple meal for us. Cauliflower is a great substitute for meat and carb loaded dishes. I hope to share more in the future.
Sweet potatoes have my heart! They are not only a super food but are delicious, I will never go back to regular potatoes for anything. When I chose to make "nuggets" for dinner my taste buds were so excited for the alternative french fry pairing. Such a delicious meal that even Harper loves!
This part gets pretty messy, and since you have to use eggs I wouldn't suggest letting the kids help but its super quick and easy. Once you mix your binding ingredients together (part and crumbs) you can add any seasoning you wish to add heat or taste. You bread your florets just as your would with a flour coating. But this is a healthy alternative and leaves your florets with a yummy crunch after baking.
My best friend and I ate these florets like they were popcorn. There were none left over! Such a yummy and guilt free dish. I look forward to making these more often and I hope you do too. Enjoy!
4 Smart Points 159 calories
TOTAL TIME: 30 minutes
These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!
- olive oil spray
- 30 cauliflower florets (24 oz)
- 3 large eggs
- 1 1/4 cups finely ground whole wheat bread crumbs
- 1/3 cup fresh grated parmesan cheese
- 1/2 tsp kosher salt
- black pepper, to taste
- Preheat the oven to 450°F. Spray the large rimmed baking sheet with olive oil.
- In a shallow bowl, beat the eggs. In another shallow bowl, combine the breadcrumbs, Parmesan, salt, and pepper. Set half the breadcrumb mixture aside in a separate bowl.
- Designate one hand as your “wet hand” (for the eggs) and one as your “dry hand” (for the breadcrumbs). Using your wet hand, drop some cauliflower pieces into the egg mixture and coat them evenly. Shake off any excess egg, then drop the coated pieces into the breadcrumb mixture. Using your dry hand, sprinkle some breadcrumbs on top and roll them around until evenly coated. Transfer the coated pieces to the prepared baking sheet and repeat with the rest of the cauliflower (when you run out of breadcrumbs, use the second bowl—this keeps the crumbs from getting too soggy).
- Spray the top of the cauliflower pieces with a light coating of oil. Bake until the pieces can easily be pierced with a fork, about 20 minutes, flipping the pieces over halfway through. Serve warm.
Yield: 6 Servings, Serving Size: 5 florets
- Amount Per Serving:
- Smart Points: 4
- Points +: 4
- Calories: 159
- Total Fat: 5.5g
- Saturated Fat: g
- Cholesterol: 97mg
- Sodium: 265mg
- Carbohydrates: 19g
- Fiber: 5g
- Sugar: 0g
- Protein: 10g
Read more at http://www.skinnytaste.com/cauliflower-nuggets/#rWglSd7t8zmjjVW9.99