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Photo:Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Active Time:20 minsTotal Time:50 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
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Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients16ouncescauliflower florets(about 4 cups)¼cupwater½cupgrated Parmesan cheese2tablespoonspotato starch1tablespoonmochiko (sweet rice flour)¾teaspoonsalt-free garlic-herb seasoning½teaspoonground pepper¼teaspoonsmoked paprika3cupscanola oil, for frying⅛teaspoonsaltChopped fresh flat-leaf parsleyfor garnish (optional)
Cook Mode(Keep screen awake)
Ingredients
16ouncescauliflower florets(about 4 cups)
¼cupwater
½cupgrated Parmesan cheese
2tablespoonspotato starch
1tablespoonmochiko (sweet rice flour)
¾teaspoonsalt-free garlic-herb seasoning
½teaspoonground pepper
¼teaspoonsmoked paprika
3cupscanola oil, for frying
⅛teaspoonsalt
Chopped fresh flat-leaf parsleyfor garnish (optional)
Directions
Combine cauliflower and ¼ cup water in a large microwave-safe bowl; cover and microwave on High until the florets are easily pierced with a fork, about 5 minutes. Drain.
Transfer the cauliflower to a food processor; process until very finely chopped and almost smooth, 30 seconds to 1 minute, scraping down sides of bowl as needed. Transfer to a clean kitchen towel and squeeze as dry as possible. Place in a medium bowl. Add ½ cup Parmesan, 2 tablespoons potato starch, 1 tablespoon mochiko, ¾ teaspoon garlic-herb seasoning, ½ teaspoon pepper and ¼ teaspoon paprika; stir until thick and smooth.
Line a baking sheet with paper towels and place a wire rack on it. Add oil to a depth of 1 inch (about 3 cups) in a Dutch oven or heavy-bottomed pot. Heat the oil over medium heat until it reaches 350°F.
Cut the cauliflower log into about 16 (½-inch-thick) pieces. Add about one-third of the pieces to the hot oil; cook, stirring once or twice, until browned, 30 seconds to 1 minute. (Be careful, these get dark quickly!) Transfer to the prepared rack. Repeat with the remaining 2 batches of cauliflower pieces. Sprinkle with ⅛ teaspoon salt.
Transfer cauliflower to a serving plate. Garnish with parsley, if desired.
Nutrition InformationServing Size: 4 piecesCalories 240, Fat 18g, Saturated Fat 3g, Cholesterol 12mg, Carbohydrates 15g, Total Sugars 2g, Added Sugars 0g, Protein 6g, Fiber 2g, Sodium 364mg, Potassium 383mg
Nutrition Information
Serving Size: 4 piecesCalories 240, Fat 18g, Saturated Fat 3g, Cholesterol 12mg, Carbohydrates 15g, Total Sugars 2g, Added Sugars 0g, Protein 6g, Fiber 2g, Sodium 364mg, Potassium 383mg
Serving Size: 4 pieces
Calories 240, Fat 18g, Saturated Fat 3g, Cholesterol 12mg, Carbohydrates 15g, Total Sugars 2g, Added Sugars 0g, Protein 6g, Fiber 2g, Sodium 364mg, Potassium 383mg
Frequently Asked QuestionsWe recommend making them fresh or freezing the uncooked cauliflower log. Reheating won’t yield a crispy result. You can freeze the cauliflower as a log or section it into bites and then freeze them in an airtight container for up to 3 months until you are ready to fry them.Any of your favorite dipping sauces or hot sauces will pair nicely. You could also enjoy them with BBQ sauce, Caesar dressing or ranch dressing, Buffalo wing sauce or marinara.Any number of salads would go nicely with these crispy cauliflower bites, includingpasta saladsthat whip up in only 30 minutes or less, healthygrain-based saladsor mixed leafy green salads. They’re also an ideal side dish for chicken, fish or beef.When cauliflower bites are overcooked or stored as leftovers and reheated, they have a tendency to lose their crispy exterior. If you fry them up fast, and eat them right away, you should avoid this problem.
Frequently Asked Questions
We recommend making them fresh or freezing the uncooked cauliflower log. Reheating won’t yield a crispy result. You can freeze the cauliflower as a log or section it into bites and then freeze them in an airtight container for up to 3 months until you are ready to fry them.
Any of your favorite dipping sauces or hot sauces will pair nicely. You could also enjoy them with BBQ sauce, Caesar dressing or ranch dressing, Buffalo wing sauce or marinara.
Any number of salads would go nicely with these crispy cauliflower bites, includingpasta saladsthat whip up in only 30 minutes or less, healthygrain-based saladsor mixed leafy green salads. They’re also an ideal side dish for chicken, fish or beef.
When cauliflower bites are overcooked or stored as leftovers and reheated, they have a tendency to lose their crispy exterior. If you fry them up fast, and eat them right away, you should avoid this problem.
EatingWell.com, September 2024
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Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
