Crispy Cauliflower Florets
Blood Sugar: 5Servings: 4Preparation Time: 15minMeal Category: Lunch
Micronutrients:CalciumFolateVitamin C
Macronutrients per 100g
Energy
73kcal
Sugar
3g
Fat
2g
Fiber
3g
Sat fat
0g
Protein
3g
Carbs
11g
Sodium
91mg
Ingredients
1 tsp Olive oil, 500g / 17.6 oz Cauliflower, 1 Egg (whole), 100g / 3.5 oz Whole grain breadcrumbs, A Pinch of Italian herbs, A Pinch of Parmesan Shredded cheese
Preparation
1. Preheat oven to 220°C (convection).
2. Wash and blanch cauliflower florets for 5 minutes, then shock in cold water and drain.
3. Whisk egg in a plate; combine breadcrumbs, herbs, and optional Parmesan in another.
4. Coat florets in egg, then in breadcrumbs.
5. Oil-lined baking tray, add florets, and bake 15-20 minutes until golden.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
12% of RDI
Vitamin C
36% of RDI
Omega 3
1% of RDI
Vitamin A
1% of RDI
Calcium
13% of RDI
Folate
57% of RDI
Good to know
Hot to involve your child: Dipping: Have them dip the cauliflower into the egg and breadcrumb mixture. Arranging: Let them arrange the florets on the baking tray. Timing: Teach them to set a timer for the baking. Decorating: They can help by sprinkling extra herbs or Parmesan on the baked florets.
How to Prepare
1. Preheat oven to 220°C (convection).
2. Wash and blanch cauliflower florets for 5 minutes, then shock in cold water and drain.
3. Whisk egg in a plate; combine breadcrumbs, herbs, and optional Parmesan in another.
4. Coat florets in egg, then in breadcrumbs.
5. Oil-lined baking tray, add florets, and bake 15-20 minutes until golden.
Good to Know
Hot to involve your child: Dipping: Have them dip the cauliflower into the egg and breadcrumb mixture. Arranging: Let them arrange the florets on the baking tray. Timing: Teach them to set a timer for the baking. Decorating: They can help by sprinkling extra herbs or Parmesan on the baked florets.
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