Buffalo Cauliflower Bites

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Serves: 6 – Serving Size: 1 cup florets plus 1 tablespoon dipping sauce

Ingredients:

  • For the Buttermilk-Herb Dip
    • 1/4 cup plain nonfat yogurt
    • 2 tablespoons nonfat buttermilk
    • 1 teaspoon chopped fresh chives
    • 1/4 teaspoon dried or fresh chopped dill
    • 1/4 teaspoon garlic powder
  • For the cauliflower
    • 3/4 cup all-purpose flour
    • 1/2 teaspoon garlic powder
    • 1 cup nonfat buttermilk or nonfat milk
    • 1 large head of cauliflower, cut into florets (about 6 cups)
    • 1/2 cup hot sauce
    • 1 tablespoon chopped fresh flat-leaf parsley

Directions:

  1. Combine dip ingredients in a small bowl, and refrigerate until ready to serve.
  2. Preheat oven to 425°F. Line a baking sheet with foil. Place a cooling rack on top, and coat lightly with cooking spray.
  3. Whisk together flour, garlic powder and buttermilk in a large bowl. Add cauliflower, tossing to coat. Shake excess batter from cauliflower, and place florets on rack. Discard any remaining batter.
  4. Bake 20 minutes. Carefully remove cauliflower from baking sheet with tongs, and toss in hot sauce. Return to rack, and bake another 10–12 minutes, or until cauliflower browns on edges.
  5. Sprinkle with parsley. Serve immediately with Buttermilk-Herb Dip. Enjoy!

Per serving: Calories: 129; Total Fat: 1g; Cholesterol: 0mg; Sodium: 195mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 7g
Nutrition Bonus: Potassium: 545mg; Iron: 10%; Vitamin A: 9%; Vitamin C: 113%; Calcium: 11%

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