WHAT’S INSIDE:
cauliflower - star of the show, as always. cauliflower is subbing in for what would typically be chicken. I don’t follow a vegetarian or vegan diet, but this sub is a great way to get in an additional serving of veggies, and to make a traditionally high-calorie dish lower calorie. and fun!
all-purpose and whole-wheat flour - this combination makes up the coating for the cauliflower nuggets. we’re using half AP and half WW for the best balance of tender, crispiness and a bit of a hearty chew and nutty flavor.
low-fat milk - another important component of the coating, the milk adds a tanginess and helps to bind the coating. I haven’t tried a plant-based milk for this recipe but you certainly could, if you want!
Greek yogurt - the dip! the dip is always essential. we’re using Greek yogurt here for a couple reasons: 1) flavor; 2) protein, probiotics, calcium, vitamin D; and 3) lower calorie substitute for what would otherwise be sour cream. make sure to buy plain yogurt with no sugar or flavors added!
mayo - to prevent the dip from being overly tangy and thick, we’re adding a touch of mayo, as it helps to balance both the flavor and texture. I like the olive oil version from Kraft, but feel free to use any kind you like!
blue cheese - I’m a biiiiiiig blue cheese gal, so that’s the purpose for this. take it or leave it.
RECIPE:
Cauliflower wings:
1 medium head of cauliflower
¾ cup all-purpose flour
¼ cup whole-wheat flour
1 cup low-fat milk
¼ cup water
1 tsp. salt
½ tsp. garlic powder
½ tsp. fresh cracked black pepper
~¾-1 cup buffalo wing sauce (Noble Made is my favorite)
Blue cheese dip:
⅓ cup Greek yogurt
1/4 cup mayo
¼ crumbled blue cheese
Salt and pepper, to taste
Fresh chives or parsley, for garnish
Preheat the oven to 425F and line a baking sheet with parchment paper or a silicone baking mat.
Whisk together the dry ingredients in a mixing bowl. Add the buttermilk and water and whisk again until smooth. It should be just thinner than pancake batter, so add water or buttermilk as needed until you reach this consistency. Set aside.
Chop the cauliflower into small florets, keeping them as equally sized as possible. Dip each floret into the wet mixture and tap gently on the side of the bowl to remove some of the mixture.
Transfer to the baking sheet and bake for 20 minutes. Remove from the oven and cool slightly.
Pour buffalo sauce into a small, flatter bowl and dip each floret into the buffalo sauce, tossing to coat each piece. Transfer back to the baking sheet and bake for 12 more minutes. Broil on high for 3-4 more minutes, or until crisp around the edges.
While the cauliflower bakes, prepare the dip. Stir together all ingredients in a small bowl until combined. Season with salt and pepper as needed and garnish with chopped fresh herbs.
Serve immediately, and enjoy!
