Crispy Italian Cauliflower Poppers Appetizer

Health score
32%
Crispy Italian Cauliflower Poppers Appetizer
45 min.
4
479kcal
74%sweetness
100%saltiness
72.36%sourness
66.75%bitterness
41.75%savoriness
80.17%fattiness
0%spiciness

Ingredients

  • 14.5 oz canned tomatoes diced canned
  • head cauliflower cut into bite-sized pieces (no larger that 1-inch)
  •  eggs well beaten
  • cup flour all-purpose
  • basil fresh chopped
  • basil fresh chopped
  • teaspoon garlic minced
  • 0.8 garlic powder 
  • 0.1 pepper fresh black
  • tablespoons olive oil 
  • panko bread crumbs 
  • 0.8 parmesan cheese fresh grated
  • pinch pepper red crushed
  • servings salt to taste
  • water 

Equipment

  • food processor
  • bowl
  • baking sheet
  • sauce pan
  • oven
  • sieve

Directions

  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 Facts

Calories479kcal
Protein16.73%
Fat31.3%
Carbs51.97%

Properties

Glycemic Index
88
Glycemic Load
20.89
Inflammation Score
-8
Nutrition Score
32.292173913043%

Flavonoids

Apigenin
0.05mg
Luteolin
0.14mg
Kaempferol
0.52mg
Myricetin
0.01mg
Quercetin
0.79mg

Taste

Sweetness:
74%
Saltiness:
100%
Sourness:
72.36%
Bitterness:
66.75%
Savoriness:
41.75%
Fattiness:
80.17%
Spiciness:
0%

Nutrients percent of daily need

Calories:478.79kcal
23.94%
Fat:17g
26.16%
Saturated Fat:5.21g
32.54%
Carbohydrates:63.53g
21.18%
Net Carbohydrates:56.27g
20.46%
Sugar:9.36g
10.4%
Cholesterol:98.15mg
32.72%
Sodium:953.76mg
41.47%
Protein:20.45g
40.9%
Vitamin C:80.68mg
97.8%
Vitamin K:73.76µg
70.25%
Manganese:1.06mg
52.87%
Folate:202.79µg
50.7%
Selenium:33.23µg
47.47%
Vitamin B1:0.71mg
47.04%
Phosphorus:350.84mg
35.08%
Vitamin B2:0.59mg
34.67%
Calcium:323.43mg
32.34%
Iron:5.7mg
31.69%
Vitamin B3:5.95mg
29.75%
Fiber:7.27g
29.06%
Vitamin B6:0.56mg
27.78%
Potassium:927.26mg
26.49%
Copper:0.43mg
21.63%
Vitamin A:1008.25IU
20.16%
Vitamin B5:1.97mg
19.75%
Magnesium:77.96mg
19.49%
Vitamin E:2.87mg
19.11%
Zinc:2.52mg
16.8%
Vitamin B12:0.55µg
9.23%
Vitamin D:0.53µg
3.56%
Source:Foodista