Crispy Italian Cauliflower Poppers Appetizer

If you want to add more Mediterranean recipes to your recipe box, Crispy Italian Cauliflower Poppers Appetizer might be a recipe you should try. For $2.01 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. One portion of this dish contains approximately 21g of protein, 17g of fat, and a total of 472 calories. This recipe serves 4. This recipe from Foodista requires canned tomatoes, panko bread crumbs, eggs, and ground pepper. A couple people made this recipe, and 84 would say it hit the spot. It works well as a rather cheap hor d'oeuvre. From preparation to the plate, this recipe takes around 45 minutes. Overall, this recipe earns a spectacular spoonacular score of 92%. Similar recipes are Crispy Baked Cauliflower Poppers, Crispy Shrimp Poppers, and Chocolate Covered Crispy Poppers.

Servings: 4

 

Ingredients:

14.5 oz. can diced tomatoes

1 head of cauliflower, cut into bite-sized pieces (no larger that 1-inch)

2 eggs, well beaten

1 cup All-purpose flour

3-4 T. chopped fresh basil

1 teaspoon minced garlic

3/4 t. garlic powder

1/8 t. fresh ground black pepper

2 tablespoons Olive oil

2 c. panko bread crumbs

3/4 c. fresh grated Parmesan cheese

pinch of crushed red pepper flakes

Salt to taste

1 T. water

Equipment:

oven

baking sheet

bowl

sieve

food processor

sauce pan

Cooking instruction summary:

  1. Preheat oven to 400 f. Brush a large baking sheet with a tablespoon of the olive oil. In a large, shallow dish combine the breadcrumbs, Parmesan, garlic powder, salt, pepper and 2 tablespoons of the olive oil. Toss well with a fork until the oil is completely dispersed into the bread crumbs. Combine the eggs with 1 tablespoon of water in a medium bowl. Place the flour in a large resealable bag.
  2. Add half of the cauliflower florets to the bag with the flour, seal and shake to coat well. Remove the cauliflower to a fine mesh strainer and shake to remove excess flour. Place the floured cauliflower on a plate. Repeat with the remaining cauliflower.
  3. Working with a few pieces at a time. Add to the beaten egg. Using a fork, turn and toss the florets in the egg to completely coat. Transfer to the breadcrumb mixture and coat, pressing the crumbs into the florets, the help them adhere. Place on the oiled baking sheet, making sure you leave a little space between each florets so they crisp up really well. Repeat this step with the rest of the cauliflower. Spray the tops of the breaded florets lightly with cooking spray. Bake the cauliflower for 20 minutes, Flip the pieces over and continue baking for about 15 more minutes, until the cauliflower is crunchy on the outside and tender on the inside.
  4. While the cauliflower is baking, prepare the marinara. Pulse the undrained tomatoes in a food processor a few times until mostly broken down. Heat 1 tablespoon of the oil with the garlic and pepper flakes in a medium saucepan over medium heat until just sizzling. Add the tomatoes and simmer for about 10 minutes until the marinara thickens slightly and the flavors develop. Add 2 tablespoons of the fresh basil, season with salt and pepper if needed.
  5. When the cauliflower is done baking, transfer to a serving dish and sprinkle with the remaining basil. Serve with the marinara.

 

Step by step:


1. Preheat oven to 400 f.

2. Brush a large baking sheet with a tablespoon of the olive oil. In a large, shallow dish combine the breadcrumbs, Parmesan, garlic powder, salt, pepper and 2 tablespoons of the olive oil. Toss well with a fork until the oil is completely dispersed into the bread crumbs.

3. Combine the eggs with 1 tablespoon of water in a medium bowl.

4. Place the flour in a large resealable bag.

5. Add half of the cauliflower florets to the bag with the flour, seal and shake to coat well.

6. Remove the cauliflower to a fine mesh strainer and shake to remove excess flour.

7. Place the floured cauliflower on a plate. Repeat with the remaining cauliflower.Working with a few pieces at a time.

8. Add to the beaten egg. Using a fork, turn and toss the florets in the egg to completely coat.

9. Transfer to the breadcrumb mixture and coat, pressing the crumbs into the florets, the help them adhere.

10. Place on the oiled baking sheet, making sure you leave a little space between each florets so they crisp up really well. Repeat this step with the rest of the cauliflower. Spray the tops of the breaded florets lightly with cooking spray.

11. Bake the cauliflower for 20 minutes, Flip the pieces over and continue baking for about 15 more minutes, until the cauliflower is crunchy on the outside and tender on the inside.While the cauliflower is baking, prepare the marinara. Pulse the undrained tomatoes in a food processor a few times until mostly broken down.

12. Heat 1 tablespoon of the oil with the garlic and pepper flakes in a medium saucepan over medium heat until just sizzling.

13. Add the tomatoes and simmer for about 10 minutes until the marinara thickens slightly and the flavors develop.

14. Add 2 tablespoons of the fresh basil, season with salt and pepper if needed.When the cauliflower is done baking, transfer to a serving dish and sprinkle with the remaining basil.

15. Serve with the marinara.


Nutrition Information:

Quickview
472k Calories
21g Protein
16g Total Fat
61g Carbs
31% Health Score
Limit These
Calories
472k
24%

Fat
16g
25%

  Saturated Fat
5g
33%

Carbohydrates
61g
21%

  Sugar
9g
11%

Cholesterol
94mg
32%

Sodium
925mg
40%

Get Enough Of These
Protein
21g
43%

Vitamin C
79mg
97%

Vitamin K
54µg
52%

Folate
199µg
50%

Manganese
0.99mg
50%

Vitamin B1
0.71mg
47%

Selenium
30µg
44%

Calcium
371mg
37%

Phosphorus
359mg
36%

Vitamin B2
0.58mg
34%

Iron
5mg
31%

Vitamin B3
5mg
30%

Fiber
7g
29%

Vitamin B6
0.55mg
28%

Potassium
896mg
26%

Copper
0.41mg
21%

Vitamin B5
1mg
20%

Magnesium
76mg
19%

Vitamin E
2mg
18%

Vitamin A
743IU
15%

Zinc
2mg
15%

Vitamin B12
0.53µg
9%

Vitamin D
0.53µg
4%

covered percent of daily need
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