Cheese Crusted Buffalo Cauliflower Wings

Vegetarian and just as delicious, these addictive bites are perfect to serve with drinks or as a new side dish.

Recipe Details

Prep Time: 20min

Cook Time: 30min

Serves: 4-6

Ingredients:

  • 1 cup (250 mL) all purpose flour
  • 1/2 tsp (2 mL) garlic powder
  • 1/2 tsp (2 mL) salt
  • 1 cup (250 mL) milk
  • 1 head cauliflower (about 1 1/2 lb/750 g)
  • 1 cup (250 mL) finely shredded 3 year old cheddar
  • 1/3 cup (75 mL) buffalo sauce
  • 1 tbsp (15 mL) butter, melted

Preparation Method

Step One:

In a bowl, whisk together flour, garlic powder and salt. Whisk in milk until smooth and consistency of thin pancake batter; set aside.

Step Two:

Preheat oven to 450 F (232 C).

Step Three:

Cut cauliflower into bite-sized (wing size) pieces removing tough stems and leaves. Add cauliflower pieces to batter and stir gently to coat well.

Step Four:

Using tongs or fingers, place cauliflower pieces on prepared pan, leaving some space among each piece. Sprinkle with half of the cheese.

Step Five:

Bake for 15 minutes, turn over and sprinkle with remaining cheese. Bake 10 to 15 minutes or until golden. Remove from oven and place cauliflower pieces into a large bowl. Add buffalo sauce and butter and toss well to coat. Return to baking sheet and bake for 5 minutes to set sauce. Let cool slightly before serving.

Cook's Tip: Choosing a cauliflower

Choose firm, fine, white and tight cauliflower heads with fresh, green leaves. Brown spots are probably just caused by water, but yellow-coloured marks are a sign of withering.


Nutritional Info per serving (1/6th recipe):
220 calories, 10 g fat, 6 g saturated fat, 0.4 g trans fat, 30 mg cholesterol, 730 mg sodium, 24 g carbohydrates, 3 g fibre, 4 g sugars, 10 g protein.

Top 5 Nutrients:
Vitamin C 61%DV, Folate 31%DV, Pantothenate 20%DV, Niacin 19%DV, Calcium 18%DV.

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Cheese Crusted Buffalo Cauliflower Wings

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