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Meatless Monday: Cauliflower Chicken Wings?? Yes Please!

This recipe is the ultimate nod to how versatile and delicious vegetables can really be with a little creativity. Thanks to Authentic Authentic Suburban Gourmet for this recipe.

This recipe features cauliflower as its main star. Cauliflower is mild tasting once cooked which means it can be used in a lot of dishes where you want to pump up/disguise the vegetables – think cauliflower mash instead of potatoes, cauliflower mac and cheese instead of noodles – great for the picky eater in your family.

Cauliflower boasts a high vitamin C and folate content as well as fibre. It also contains a lot of phytochemicals which have promising research in cancer reduction.

The whole wheat flour and the fact that the “wings” are baked, makes this recipe a healthy alternative to the traditional chicken wing which can pack in 100 calories per wing!! (yikes!!)

Cauliflower Buffalo Wings

1 Head Cauliflower

1 Cup Milk

¾ Cup Whole Wheat Flour

1 Tablespoon Garlic Powder

1 Tablespoon Butter

½ Cup Frank’s Red Hot Sauce

½ Cup Blue Cheese Dressing

Preheat oven to 450 Degrees.

Trim the head of cauliflower into appetizer sized bites and set aside.

In a bowl stir together milk, flour and garlic powder.  Dip each piece of cauliflower into the batter and allow the extra batter to drip off.  Place on a greased baking sheet.  Spray the tops of the florets with cooking oil.  Bake for 18 minutes.

Melt the butter in a saucepan over low heat and add the Frank’s hot sauce and stir.  Toss cooked cauliflower pieces with the sauce.  Put back on cookie sheet and bake for 5 to 7 more minutes in the oven.  Remove and serve with a side of Blue Cheese Dressing.

Enjoy your full serving of vegetables!

- M
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2 thoughts on “Meatless Monday: Cauliflower Chicken Wings?? Yes Please!

  1. It tasted great. It did not look like the picture though. I used GF flour but feel the batter was too runny to stick. Will use way less milk next time.

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