Crispy cauliflower bites: A healthy and delicious lunch alternative

What to serve for lunch? Ideally, something crunchy that can be dipped in sauce. So far, the simplest choice has been chicken nuggets, but I experiment with other options during the summer season. I go for healthy, fiber-filled, tasty bites of cauliflower. I serve them with homemade yogurt sauce, which complements them perfectly. Recipe below.

Cooked or, better yet, blanched cauliflower is a base for many dishes. You can blend it or mash it, but usually, it's enough to coat divided florets with breadcrumbs and throw them in the oven. You can also use an air fryer. The secret to the maximum flavor of this dish is the crispy coating, which hides a soft, appetizing center. The coating tastes even better when dipped in a sauce. It can be garlic or smoky barbecue sauce, but in the summer season, I opt for homemade yogurt herb sauce.

Fresh or dried? This question comes up when thinking about homemade yogurt herb sauce. Fresh leaves picked straight from the bush are a better choice: basil, thyme, or mint will provide maximum flavor. However, I most recommend a mix of dill, basil, and parsley. They can be finely chopped or blended with yogurt. Dried herbs are a faster choice, but a good method is to crush them between your fingers. These products should also be properly stored to avoid losing their flavor. Otherwise, it doesn’t make sense to add them to the dish.

For this dish, it’s best to use cauliflower divided into smaller florets, but not too small, as they might overcook during the thermal processing. The coating-to-vegetable ratio must also be maintained.

Ingredients:

                                  
• 1 cup panko or 3/4 cup breadcrumbs
• 1/2 cup grated Parmesan
• 1 teaspoon granulated garlic
• 1 teaspoon sweet paprika
• 1 teaspoon salt
• 1/2 teaspoon ground pepper
• 1 small cauliflower
• 2 eggs
• olive oil or spray oil

Preparation:

1. Preheat the oven to 400°F.
2. Combine the coating ingredients in a bowl: breadcrumbs or panko, Parmesan, and spices. In another bowl, beat the eggs.
3. Dip al dente cooked or blanched cauliflower florets in the egg, then coat with the breadcrumb mixture. Place them on a baking sheet lined with parchment paper.
4. Bake for about 15-20 minutes. Serve with yogurt herb sauce.