Crispy Baked Cauliflower Wings with Spices

Crispy Baked Cauliflower Wings are a delightful twist on traditional wings, featuring a crunchy exterior and a flavorful spice blend. Perfect as a snack or a side dish, these wings are both satisfying and healthy.

Ingredients

• Cauliflower - 1 medium head (about 600g)
• All-purpose flour - 1/2 cup (60g)
• Water - 1/2 cup (120ml)
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons (30ml)
• Panko breadcrumbs - 1 cup (100g)
• Parsley (fresh, chopped) - 2 tablespoons (optional, for garnish)

Steps

1. Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
2. Wash and cut the cauliflower into bite-sized florets.
3. In a mixing bowl, whisk together the flour, water, garlic powder, onion powder, smoked paprika, cayenne pepper, salt, and black pepper to form a batter.
4. Dip each cauliflower floret into the batter, allowing excess to drip off.
5. In a separate bowl, place the panko breadcrumbs. Roll the battered cauliflower in the breadcrumbs until fully coated.
6. Place the coated cauliflower wings on the prepared baking sheet. Drizzle with olive oil.
7. Bake in the preheated oven for 25-30 minutes, or until golden brown and crispy, flipping halfway through for even cooking.
8. Remove from the oven and let cool slightly. Garnish with fresh parsley if desired before serving.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins C and K, promoting immune health and bone health.
• High in fiber, aiding digestion and promoting a healthy gut.

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