Your Recipe

CHEESY CAULIFLOWER FRITTERS

Zutat  Menge  Kalorien 
Blumenkohl 453.592g 113kcal
Cheddarkäse 113g 454kcal
Ei roh ganz 100g 143kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 30g 10kcal
Kokosnussmehl 15.38g 54kcal

Recipe Instructions:

INGREDIENTS

1 lb cauliflower florets
1 cup shredded cheddar cheese
2 large eggs
2 tbsp coconut flour
2 tbsp finely chopped scallions plus additional for garnish
olive oil for cooking cauliflower fritters
sour cream for garnish

INSTRUCTIONS
Shred the cauliflower with a food processor or large cheese grater. Steam cauliflower until just tender.

Mix in cheese with cauliflower while the cauliflower is still hot, until cheese is melted and evenly mixed in.
Add in eggs, coconut flour and scallions. Mix until everything is evenly combined.
Use a 1/4 cup to scoop cauliflower batter. Use the back of a spoon to compress and compact cauliflower mixture into the measuring cup.
Add about 2 tbsp of olive oil to a nonstick skillet and bring to medium heat. Drop the cauliflower batter into the pan and press down slightly to form thick disc. Cook cauliflower a few minutes on each side until crispy. Make sure the bottom side is completely browned and cooked before attempting to flip cauliflower to other side. The cauliflower will not be stable enough to flip until one side is cooked.

Repeat with remaining cauliflower. Add more oil to pan if needed. When cauliflower fritters are done, top with sour cream and scallions and serve.

Nährwertangaben 
Portionsgröße  65 g | ml
Menge pro Portion  70
295
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.6g 6%
Gesättigte Fettsäuren  2.4g 12%
Natrium 93mg 4%
Gesamte Kohlenhydrate  3.1g 1%
Ballaststoffe  1.6g 6%
Zucker  1.2g
Protein  4.6g 9%
Vitamin D 0.2mcg 1%
Kalzium 89mg 7%
Eisen  0.4mg 2%
Kalium 161mg 3%
* 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 50.528 mcg 6%
Thiamin [B1] 0.03 mg 2%
Riboflavin [B2] 0.114 mg 9%
Niacin [B3] 0.254 mg 2%
Pantothensäure [B5] 0.466 mg 9%
Vitamin B6 0.102 mg 6%
Cobalamin [B12] 0.194 mcg 0%
Folat [B9] 32.478 mcg 0%
Vitamin C 20.388 mg 23%
Vitamin D 0.243 mcg 1%
Vitamin E 0.22 mg 1%
Vitamin K 13.203 mcg 11%
Betain 0.099 mg 0%
Cholin 28.578 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.1 g 1%
Sugars 1.2 g 2%
Ballaststoffe  1.6 g 6%
Carbohydrate 2.6 g 0%
Netto-Kohlenhydrate 1.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.194 g 0%
Arginin 0.17 g 0%
Asparaginsäure 0.377 g 0%
Cystein 0.046 g 0%
Glutaminsäure 0.755 g 0%
Glycin 0.127 g 0%
Histidin 0.108 g 0%
Isoleucin 0.216 g 0%
Leucin 0.345 g 0%
Lysin 0.28 g 0%
Methionin 0.1 g 0%
Phenylalanin 0.201 g 0%
Prolin 0.336 g 0%
Serin 0.206 g 0%
Threonin 0.191 g 0%
Tryptophan 0.08 g 0%
Tyrosin 0.182 g 0%
Valin 0.276 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.43 mg 7%
Kupfer 0.04 mg 4%
Fluorid 0.51 mcg 0%
Eisen  0.44 mg 2%
Magnesium 11.98 mg 3%
Mangan 0.1 mg 4%
Phosphor 86.31 mg 7%
Kalium 161.1 mg 3%
Selen 6.21 mcg 11%
Natrium 93.24 mg 4%
Zink 0.63 mg 6%
andere
Nährstoff Menge  DV
Wasser 51.118 g 0%
Asche 0.812 g 0%