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| Cook Time | 30 minutes |
| Servings |
|
Ingredients
- 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
Ingredients
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Instructions
- 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.
Nutrition Facts
Cauliflower Nuggets
Amount Per Serving
Calories 244
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1g
Cholesterol 169mg
56%
Sodium 433mg
18%
Potassium 358mg
10%
Total Carbohydrates 31g
10%
Dietary Fiber 6g
24%
Sugars 2g
Protein 13g
26%
Vitamin A
5%
Vitamin C
48%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet.
