Final plate of cauliflower served with coleslaw and potatoes on white square plate with yellow napkin underneath.
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Crispy Breaded Cauliflower with Spicy Buffalo Cream, Baked Fries and Apple Cider Vinegar Slaw

Baked, crispy breaded cauliflower served with zippy buffalo mayonnaise. Served with baked herbed fries and homemade coleslaw.
Course Dinner, Main Course
Cuisine American, Southern
Keyword buffalo sauce, cauliflower, healthy, vegetarian
Prep Time 45 minutes
Cook Time 30 minutes
Total Time 1 hour 15 minutes
Servings 4 people
Calories 330kcal
Author Lyn Croyle

Ingredients

Breaded Cauliflower

  • 1 medium head cauliflower
  • ½ cup low fat canned coconut milk*
  • 1 egg white
  • 3-5 small limes juiced and separated
  • Zest of 1 lime
  • ½ cup panko breadcrumbs
  • 1/2 cup cornmeal
  • 1/2 cup shredded coconut unsweetened
  • 1 1/2 tsp smoked paprika
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • ½ tsp adobo seasoning
  • 1/2 tsp salt
  • 1/4 tsp pepper

Buffalo Cream

  • ½ cup Greek yogurt
  • 2 T mayonnaise
  • 1 T Buffalo Sauce

Baked Fries

  • 2 medium potatoes
  • 1 tsp sugar
  • 1 tsp salt
  • Water to cover and soak potatoes
  • 2 tsp canola oil separated
  • 1 tsp fresh rosemary
  • 1 tsp fresh thyme

Slaw

  • 2 cups shredded cabbage
  • ½ cup shredded carrots
  • ¼ cup diced red onion
  • 1 tsp lime juice
  • 2 tsp apple cider vinegar
  • 1 tsp honey
  • 1 T olive oil
  • Salt and freshly ground pepper to taste

Instructions

  • Preheat oven to 400 degrees F or 200 degrees C.

Baked Fries

  • Slice potatoes in half, then slice each half into pieces about ¼” wide. Lay pieces flat on the surface of the cutting board and slice into ¼“ strips. Place the strips into a bowl of water with 1 tsp salt and 1 tsp sugar. Allow to soak for 20 minutes. While potatoes are soaking, make the slaw and cut cauliflower.
  • When the 20 minutes are up, drain the potatoes well and pat dry with a paper towel. Toss them with 2 tsp canola oil and sprinkle with herbs, salt and pepper. Spray a baking tray and layout the potatoes. Place into a 400 F degree oven and bake until tender. About 30-40 minutes. Turn potatoes over and move around on tray every 10 minutes or so the potatoes brown on all sides.

Slaw

  • To make the slaw combine the cabbage, carrots and onion in a bowl. In a small bowl, mix together the ½ tsp lime juice, vinegar, honey, olive oil and salt. Drizzle over the vegetables and toss to combine. Next, place the slaw in the refrigerator and allow it to marinate while you prepare the rest of the recipe.;;

Cauliflower

  • Slice the cauliflower and form “steaks”. First cut the cauliflower in half. Place the flat side of one half down on the cutting board and now slice into ½” slices. Continue cutting until you have cut the entire head of cauliflower.
    Cut the cauliflower into 1/2 inch pieces.
  • Continue cutting until you have cut the entire head of cauliflower.  Don't worry if you end up with little pieces as well.  They will still work and taste well.
    It's ok to use small and large pieces of cauliflower. A smooth edge though will bread easier.
  • Zest one lime and combine with the coconut milk, 1 tsp lime juice, and egg white in a dish that is wide and shallow to allow you to dip the cauliflower in. Mix together gently with a fork. Set aside.
  • n another similar dish, mix together the salt, breadcrumbs, cornmeal or masa, shredded coconut and spices. Blend ingredients well with a spoon or fork.
  • Begin by dipping pieces in the liquid.
    Step 1 - Dipping the cauliflower in the wet mixture
  • Next coat the first side.  Pressing it firmly to get the breadcrumbs to stick.  F
    Step 2 - Dipping the cauliflower in breadcrumb mixture.
  • Flip it over to coat both sides repeating the same process on the other side. Continue with each piece of cauliflower until they are all breaded. 
    Bread both sides of the cauliflower
  • Place the breaded cauliflower on the pan, lightly sprayed with cooking spray. Place into the oven and bake for 30 minutes, flipping each piece over halfway through. Cauliflower is ready when both sides are lightly brown and crunchy.
    Breaded cauliflower is on the try and ready to cook

Buffalo Cream

  • While the cauliflower is cooking, make the sauce. The sauce can be made by combining the yogurt, mayonnaise, lime juice and buffalo sauce in a small blender or bowl and mixing thoroughly.

Notes

*Substitution for low fat coconut milk = 1/4 cup coconut milk + ¼ cup water

Nutrition

Calories: 330kcal | Carbohydrates: 43g | Protein: 11g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 460mg | Potassium: 1269mg | Fiber: 7g | Sugar: 10g | Vitamin A: 1750IU | Vitamin C: 148.5mg | Calcium: 100mg | Iron: 2.7mg