Tag Archives: cauliflower

Honey Garlic Baked Cauliflower

When I get a hankering for some Asian flavors, this is one of my favorite go-to’s!  What I also love about this dish, is the different ways one can prepare it.  There are times that I just like it clean and simple with “naked” roasted cauliflower and a drizzle of sauce.  Other times, I will coat it with a super crunchy panko crust and toss it completely covered in sauce, then top it off with orange zest and sesame seeds.  Lot and lots of options here friends!

So when you may be in a time crunch, midweek, but still want something fun to put on the table for dinner, THIS is great!  It is healthy, sweet, savory, spicy and can be tweaked oh so easily to fit your family’s palate.  I’m sure after trying this recipe, it’ll be a back pocket staple!

The Starting Lineup

  • 1 head of cauliflower, cut into bite size florets
  • 2 cups Panko bread crumbs, plain
  • 2 large eggs, beaten
  • 2 scallions, thinly sliced

Sauce (can be doubled for larger cauliflower heads or to fully coat vs drizzled)

  • 6 Tbsp honey
  • 4 cloves garlic, minced
  • 1 tsp onion powder
  • 6 Tbsp water + 2 tsp cornstarch (whisked into a slurry)
  • 1 Tbsp low-sodium soy sauce or Tamari
  • 1/2 Tbsp sriracha or chili-garlic sauce (<–if you like more heat, like myself)

Preheat oven to 350 degrees and line a baking sheet with foil or parchment paper.  Pour the Panko breadcrumbs onto the sheet in a flat layer and spray with a bit of cooking spray.  Bake for about 5 minutes until a golden brown.

Dip the cauliflower into the beaten egg and shake off any excess.  Place, one by one, onto the slightly browned Panko and gently roll and press all of the breadcrumbs onto the cauliflower.

Place back in the oven and bake for 15-20 minutes until the cauliflower is cooked and exterior is a dark, golden brown.

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While the cauliflower is cooking, you can prepare the sauce.  In a small bowl, combine the water and cornstarch, set aside.  In a small saucepan, combine all of the remaining ingredients and bring to a gentle simmer for a few seconds.  Next, whisk in the cornstarch slurry to the saucepan and keep on a simmer/whisk for a couple minutes, until it starts to thicken.  Remove from the heat and the sauce will thicken even more.

Drizzle (or coat) over your baked cauliflower bites and top with the thinly cut scallions.  Serve over rice and don’t forget those chopsticks!!

*Can be made without the panko for low-carb or gluten free/ GF Panko can be substituted as well.

**A fun addition of orange zest and sesame seeds are always tasty too.  If you really like the orange flavor, add a bit of the zest and squeeze of juice to the sauce.  

BakedHoneyCauli

Baked Panko Chicken (w/ a Greek yogurt bleu cheese) and Mashed Buffalo Cauliflower 

Wait…am I eating “healthy”??  Well kinda of..our household has been craving some crispy, drippy, Friday-night, spicy, buffalo wings….but I wondered if I could make a MEAL out of those flavors?!  Something to sustain us all.  Perhaps a healthier version at that!  Could I??

After a bit of strategic thought and planning, I am pretty sure that I achieved a great balance of texture & flavor considering my whole family was happy AND full after this recipe!!  Full?!?  Off of baked chicken and mock potatoes?..Happy momma right here!…we even had leftovers, sincerely!

*If you do not care for blue cheese, than purely omit or add in a packet of ranch seasoning to the Panko crumbs.

*If you do not like buffalo wing sauce, than purely omit and leave the cauliflower with just the beginning ingredients.  That’s how I served it to my toddlers before I added the wing sauce for my hubby & I.

The Starting Lineup

  • 2 thick chicken breasts, butterflied into 2 each (4 total)
  • 1 cup Japanese Panko bread crumbs
  • 1/2 cup parmesan cheese, grated
  • 2 Tbsp dijon mustard
  • 1 whole cauliflower
  • 3/4 cup parmesan cheese, grated
  • 2 Tbsp unsalted butter
  • 4oz reduced-fat cream cheese 
  • 1 tsp garlic, minced
  • 1 cup Greek yogurt
  • 2 Tbsp+ Bleu cheese crumbles
  • Non-stick spray
  • Kosher salt and fresh ground pepper 
  • Pinch of cayenne pepper
  • Green onions, sliced (garnish, optional)  

Preheat the oven to 450 degrees, while also preparing a baking sheet & rack sprayed with non-stick spray.

Next, in two seperate shallow dishes, combine first the mustard, salt, pepper & cayenne.  In the second dish, combine the Panko and the 1/2 cup of parmesan cheese. 

 Evenly dredge the filet’d chicken breasts into the mustard and spices (each side) followed immediately with the Panko-parmesan mix.  Press the coating into the poultry.  Once dredged, place the coated chicken onto the wire rack that is set over the baking sheet. 

     Ok, that chicken can sit for just a second now…So let us bring a pot of water (with a pinch of salt) up to a low boil.  Meanwhile, roughly cut the cauliflower, rinse and carefully place into the boiling water.  *Allow to boil till fork tender, about 10 minutes. Drain.  Also, once your water starts to boil, put that dredged chicken into the oven!  *The chicken will bake for 15-20 minutes. 

  

  The cauliflower is now cooked tender and drained…*Up to you, this can be “mashed” with a potato masher, blender, food processor or immersion blender.  Add the cooked cauliflower to your respected source (..or not, if using an immersion blender like myself).  Then add the butter, cream cheese, garlic, pinch of salt & pepper and the buffalo wing sauce (if using it).  Purée till smooth!!!  *Word to the wise, IF you’re using the wing sauce, and I suggest you do, still TRY a bite of these without.  Shockingly good!!   Both my boys were convinced they were mashed ‘taters and they’re about guilt-free!! S-N-E-A-K-Y! 😉 

     Now that your mock buffalo potatoes are done, the chicken should be as well!! Remove from the oven and allow to rest for 5 minutes (*yes, you may be multitasking..not sorry).

While the chicken is resting you can quickly make a simple sauce.  Mix 1 cup of Greek yogurt with 2 Tbsp+ of Bleu cheese crumbles and a pinch of pepper.  Stir, mash, stir.  *This can also be made in advance, wrapped up, and set in fridge till din-din time. 

 By now I am guessing that you’re on a roll and ..well..everything is done!!!

Plate this healthier mock chicken wing meal with a hefty spoonful of puréed buffalo cauliflower underneath a crispy Panko fried chicken breast.  Top it off with a drizzle of Bleu cheese sauce and a few scallions!  Enjoy!!….and don’t feel guilty! 😉 

  

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