Your Recipe

Crunchy Parmesan Cauliflower Bites

Zutat  Menge  Kalorien 
Blumenkohl 132.5g 33kcal
Ei roh ganz 100g 143kcal
Käse, Parmesankäse, gerieben 67.4g 284kcal
Semmelbrösel 88.5g 350kcal

Recipe Instructions:

Ingredients
1/2 head cauliflower cut into bite sized florets
1 1/2 cups panko bread crumbs Kikkoman brand preferred for even baking
3/4 cup finely ground Parmesan cheese (see note)
2 large eggs whisked
marinara sauce for dipping
1 tbsp fresh parsley finely chopped (optional, for garnish)
Instructions
Preheat oven to 400°F. Line a large baking sheet with parchment paper.
Add panko and cheese to a large bowl and then mix together until thoroughly combined. Dip cauliflower in egg mixture and then shake a few times so that excess egg drips off. You don't want to dampen your breadcrumbs with excess egg because then they won't stick to the cauliflower. Then roll in bread crumb mixture until fully coated and place on a baking sheet lined with parchment paper. You may need to press on the coating to help get it to stick to the cauliflower bites. Repeat until all cauliflower is coated.
Bake for about 20-25 minutes until coating is a dark golden brown and crunchy. Sprinkle with parsley. Serve with marinara sauce.
Notes
I used shredded Parmesan cheese and put it through a food processor until the crumbs were the same size as the panko breadcrumbs.

Nährwertangaben 
Portionsgröße  97 g | ml
Menge pro Portion  202
847
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.4g 11%
Gesättigte Fettsäuren  3.7g 18%
Natrium 502mg 22%
Gesamte Kohlenhydrate  20g 7%
Ballaststoffe  1.8g 6%
Zucker  2.1g
Protein  12g 23%
Vitamin D 0.5mcg 3%
Kalzium 211mg 16%
Eisen  1.7mg 10%
Kalium 208mg 4%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 78.418 mcg 9%
Thiamin [B1] 0.245 mg 20%
Riboflavin [B2] 0.281 mg 22%
Niacin [B3] 1.668 mg 10%
Pantothensäure [B5] 0.803 mg 16%
Vitamin B6 0.144 mg 8%
Cobalamin [B12] 0.527 mcg 0%
Folat [B9] 66.916 mcg 0%
Vitamin C 15.966 mg 18%
Vitamin D 0.5 mcg 3%
Vitamin E 0.307 mg 2%
Vitamin K 8.421 mcg 7%
Betain 0.109 mg 0%
Cholin 79.106 mg 14%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.9 g 7%
Sugars 2.1 g 4%
Ballaststoffe  1.8 g 6%
Carbohydrate 1.9 g 0%
Netto-Kohlenhydrate 17.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.329 g 0%
Arginin 0.356 g 0%
Asparaginsäure 0.56 g 0%
Cystein 0.136 g 0%
Glutaminsäure 1.416 g 0%
Glycin 0.239 g 0%
Histidin 0.161 g 0%
Isoleucin 0.312 g 0%
Leucin 0.52 g 0%
Lysin 0.395 g 0%
Methionin 0.153 g 0%
Phenylalanin 0.336 g 0%
Prolin 0.454 g 0%
Serin 0.418 g 0%
Threonin 0.259 g 0%
Tryptophan 0.084 g 0%
Tyrosin 0.23 g 0%
Valin 0.389 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 210.73 mg 16%
Kupfer 0.1 mg 11%
Fluorid 0.61 mcg 0%
Eisen  1.72 mg 10%
Magnesium 23.38 mg 6%
Mangan 0.27 mg 12%
Phosphor 207.41 mg 17%
Kalium 207.91 mg 4%
Selen 19.35 mcg 35%
Natrium 502.27 mg 22%
Zink 1.46 mg 13%
andere
Nährstoff Menge  DV
Wasser 54.818 g 0%
Asche 2.357 g 0%