Heart-Healthy Crispy Cauliflower Fry
Transform your favorite comfort food into a guilt-free delight with this Heart-Healthy Crispy Cauliflower Fry! Perfectly golden and seasoned to perfection, this baked cauliflower dish combines the crunch of cornmeal with aromatic spices like paprika, garlic, and cumin for a flavorful twist. Coated in a light batter made from whole wheat flour and olive oil, these crispy bites are oven-baked, making them a wholesome alternative to traditional frying while packing in heart-healthy benefits. With just 15 minutes of prep time and a quick 25 minutes in the oven, this easy vegetarian recipe is a must-try for health-conscious snackers or side dish enthusiasts. Pair it with a refreshing low-fat yogurt dip or enjoy it on its own for a satisfying, plant-based treat that’s as nutritious as it is delicious! Perfect for family meals, game-day spreads, or guilt-free indulgences.
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Ingredients
- 1 medium head Cauliflower
- 0.5 cup Whole wheat flour
- 0.25 cup Cornmeal
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 1 tablespoon Fresh lemon juice
Directions
Step 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
Wash and cut the cauliflower into bite-sized florets.
Step 3
In a large mixing bowl, combine whole wheat flour, cornmeal, garlic powder, onion powder, paprika, ground cumin, salt, and black pepper.
Step 4
Add olive oil and fresh lemon juice to the dry mixture, stirring until a thick batter forms.
Step 5
Toss the cauliflower florets into the batter until they are fully coated.
Step 6
Arrange the coated cauliflower florets in a single layer on the prepared baking sheet.
Step 7
Bake in the preheated oven for 20-25 minutes, turning the florets halfway through the cooking time, until they are golden brown and crispy.
Step 8
Remove from the oven and let cool for a few minutes before serving.
Step 9
Serve with a side of low-fat yogurt dip or enjoy them on their own for a heart-healthy treat.
Nutrition Facts
| Serving size | (615.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 791.2 |
| Total Fat 33.0g | 0% |
| Saturated Fat 5.5g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 0mg | 0% |
| Sodium 1878.6mg | 0% |
| Total Carbohydrate 113.7g | 0% |
| Dietary Fiber 22.2g | 0% |
| Total Sugars 10.2g | |
| Protein 21.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 158.7mg | 0% |
| Iron 7.4mg | 0% |
| Potassium 1858.0mg | 0% |
Source of Calories