Crispy Italian Cauliflower Poppers Appetizer
You can never have too many hor d'oeuvre recipes, so give Crispy Italian Cauliflower Poppers Appetizer a try. This recipe serves 4 and costs $2.12 per serving. One serving contains 478 calories, 20g of protein, and 17g of fat. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Foodista. A couple people made this recipe, and 84 would say it hit the spot. It is a rather cheap recipe for fans of Mediterranean food. Head to the store and pick up panko bread crumbs, garlic, garlic powder, and a few other things to make it today. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is outstanding. Users who liked this recipe also liked Crispy Baked Cauliflower Poppers, Crispy Shrimp Poppers, and Chocolate Covered Crispy Poppers.
- Serves: 4
- Time: 45 Mins
- Category: antipasti, starter, snack, appetizer, antipasto, hor d'oeuvre
- Health Rating: 32.0
Ingredients
| Image | Name | Qty | Metric | Price |
|---|---|---|---|---|
 |
canned tomatoes | 411.068 | grams | None |
 |
cauliflower | 1.0 | head | None |
 |
eggs | 2.0 | None | |
 |
flour | 125.0 | grams | None |
 |
basil | 9.45 | Tbsps | None |
 |
garlic | 1.0 | teaspoon | None |
 |
garlic powder | 0.291 | teaspoons | None |
 |
ground pepper | 0.042 | teaspoons | None |
 |
olive oil | 2.0 | Tbsps | None |
 |
panko bread crumbs | 120.0 | grams | None |
 |
parmesan cheese | 75.0 | grams | None |
 |
pepper flakes | 1.0 | pinch | None |
 |
salt | 4.0 | servings | None |
 |
water | 1.0 | Tbsp | None |
canned tomatoes
Qty: 411.068
Metric: grams
Price: None
cauliflower
Qty: 1.0
Metric: head
Price: None
eggs
Qty: 2.0
Metric:
Price: None
flour
Qty: 125.0
Metric: grams
Price: None
basil
Qty: 9.45
Metric: Tbsps
Price: None
garlic
Qty: 1.0
Metric: teaspoon
Price: None
garlic powder
Qty: 0.291
Metric: teaspoons
Price: None
ground pepper
Qty: 0.042
Metric: teaspoons
Price: None
olive oil
Qty: 2.0
Metric: Tbsps
Price: None
panko bread crumbs
Qty: 120.0
Metric: grams
Price: None
parmesan cheese
Qty: 75.0
Metric: grams
Price: None
pepper flakes
Qty: 1.0
Metric: pinch
Price: None
salt
Qty: 4.0
Metric: servings
Price: None
water
Qty: 1.0
Metric: Tbsp
Price: None
Instructions
Step 1: Preheat oven to 400 f.
Equipment:
- oven
Step 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.
Ingredients:
- garlic powder
- breadcrumbs
- olive oil
- parmesan
- pepper
- salt
- cooking oil
Equipment:
- baking sheet
Step 3: Combine the eggs with 1 tablespoon of water in a medium bowl.
Ingredients:
- water
- egg
Equipment:
- bowl
Step 4: Place the flour in a large resealable bag.
Ingredients:
- all purpose flour
Step 5: Add half of the cauliflower florets to the bag with the flour, seal and shake to coat well.
Ingredients:
- cauliflower florets
- all purpose flour
- shake
Step 6: Remove the cauliflower to a fine mesh strainer and shake to remove excess flour.
Ingredients:
- cauliflower
- all purpose flour
- shake
Equipment:
- sieve
Step 7: Place the floured cauliflower on a plate. Repeat with the remaining cauliflower.Working with a few pieces at a time.
Ingredients:
- cauliflower
Step 8: Add to the beaten egg. Using a fork, turn and toss the florets in the egg to completely coat.
Ingredients:
- egg
Step 9: Transfer to the breadcrumb mixture and coat, pressing the crumbs into the florets, the help them adhere.
Ingredients:
- breadcrumbs
Step 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.
Ingredients:
- cooking spray
- cauliflower
Equipment:
- baking sheet
Step 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.
Ingredients:
- cauliflower
- tomato
Equipment:
- food processor
- oven
Step 12: Heat 1 tablespoon of the oil with the garlic and pepper flakes in a medium saucepan over medium heat until just sizzling.
Ingredients:
- garlic
- pepper
- cooking oil
Equipment:
- sauce pan
Step 13: Add the tomatoes and simmer for about 10 minutes until the marinara thickens slightly and the flavors develop.
Ingredients:
- tomato
Step 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.
Ingredients:
- salt and pepper
- cauliflower
- fresh basil
- basil
Step 15: Serve with the marinara.
Dietary Information
Nutrition Facts
| Nutrient | Amount | % Daily Needs |
|---|---|---|
| Calories | 477.71 kcal | 23.89% |
| Fat | 16.97 g | 26.11% |
| Saturated Fat | 5.2 g | 32.52% |
| Carbohydrates | 63.41 g | 21.14% |
| Net Carbohydrates | 56.22 g | 20.44% |
| Sugar | 9.34 g | 10.38% |
| Cholesterol | 98.15 mg | 32.72% |
| Sodium | 953.57 mg | 41.46% |
| Alcohol | 0.0 g | 100.0% |
| Alcohol % | 0.0 % | 100.0% |
| Protein | 20.3 g | 40.61% |
| Vitamin C | 79.83 mg | 96.77% |
| Vitamin K | 54.15 µg | 51.57% |
| Manganese | 1.0 mg | 50.16% |
| Folate | 199.58 µg | 49.89% |
| Selenium | 33.22 µg | 47.45% |
| Vitamin B1 | 0.7 mg | 46.93% |
| Phosphorus | 348.19 mg | 34.82% |
| Vitamin B2 | 0.59 mg | 34.46% |
| Calcium | 315.07 mg | 31.51% |
| Iron | 5.55 mg | 30.86% |
| Vitamin B3 | 5.91 mg | 29.54% |
| Fiber | 7.19 g | 28.76% |
| Vitamin B6 | 0.55 mg | 27.41% |
| Potassium | 913.33 mg | 26.1% |
| Copper | 0.41 mg | 20.72% |
| Vitamin B5 | 1.96 mg | 19.65% |
| Vitamin E | 2.83 mg | 18.86% |
| Magnesium | 74.94 mg | 18.73% |
| Zinc | 2.48 mg | 16.55% |
| Vitamin A | 759.0 IU | 15.18% |
| Vitamin B12 | 0.55 µg | 9.23% |
| Vitamin D | 0.53 µg | 3.56% |
