Oven-baked Crispy Cauliflower Bites
Get everyone eating more vegies and asking for more with this delicious and healthy side-dish or snack
If you’re trying to encourage your children to increase their daily intake of vegie servings, these Oven-baked Crispy Cauliflower Bites are a sure way to get them (and grown-ups) to do so, while asking for more!
Cauliflower florets, when simply steamed or boiled, can taste quite bland and be not everyone’s ‘cup of tea’. Thankfully, due to this same blandness working as a perfect ‘blank canvas’, CAULIFLOWER is one of the most versatile vegetables out there, being prepared, spiced and dressed in a myriad of ways.
Today’s recipe takes the CAULIFLOWER to a new level of yumminess by simply coating bite-size florets in egg and Panko breadcrumbs, grated Parmesan, a pinch of chilli flakes (optional) and lots of freshly chopped parsley!
Baking these in a hot oven, as opposed to frying, makes for a healthier snack, without compromising the flavour or crispiness. The Panko breadcrumbs’ texture makes the ‘crispiness’ easier to achieve than ordinary breadcrumbs, but you could still use other breadcrumb alternative if that’s what you’ve got available.
Serve Oven-bake Crispy Cauliflower Bites as a delicious family meal side-dish or moreish snack.
Oven-baked Crispy Cauliflower Bites
Recipe by Clean Plate
Prep time: 15 minutes
Cooking Time: 20 minutes
Ingredients:
½ cauliflower, cut into bite-size florets
2 Tbsp fresh parsley, finely chopped (substitute 2 tsp dried herbs, such as oregano)
2 Tbsp Parmesan, grated
Pinch of chilli flakes, optional
½ cup Panko breadcrumbs
1 egg, lightly beaten
Salt and pepper
Olive oil spray
Method:
1. Pre-heat oven to 200° C and line an oven tray with baking paper.
2. In a bowl, add the breadcrumbs, Parmesan, parsley and chilli flakes (if using). Season with salt and pepper and mix to combine.
3. In a separate bowl, lightly beat the egg and add a little seasoning.
4. Dip the cauliflower florets in the egg, shake off the excess and coat one by one with the breadcrumbs.
5. Place florets on the lined baking tray and lightly spray with the olive oil.
6. Bake for 20-25 mins, turning halfway, or until golden and crispy.
