Your Recipe

Crunchy Parmesan Cauliflower Bites

Ingrédient Quantité Calories
Chou-fleur 132.5g 33kcal
Œuf cru entier 100g 143kcal
Fromage, parmesan, râpé 67.4g 284kcal
Chapelure de pain 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.

Valeurs nutritives
Taille des portions 97 g | ml
Quantité par portion 202
847
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.4g 11%
Gras saturés 3.7g 18%
Sodium 502mg 22%
Total des glucides 20g 7%
Fibres alimentaires 1.8g 6%
Sucre 2.1g
Protéine 12g 23%
Vitamine D 0.5mcg 3%
Calcium 211mg 16%
Fer 1.7mg 10%
Potassium 208mg 4%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 78.418 mcg 9%
Thiamine [B1] 0.245 mg 20%
Riboflavine [B2] 0.281 mg 22%
Niacine [B3] 1.668 mg 10%
Acide pantothénique [B5] 0.803 mg 16%
Vitamine B6 0.144 mg 8%
Cobalamine [B12] 0.527 mcg 0%
Floate [B9] 66.916 mcg 0%
Vitamine C 15.966 mg 18%
Vitamine D 0.5 mcg 3%
Vitamine E 0.307 mg 2%
Vitamine K 8.421 mcg 7%
Bétaïne 0.109 mg 0%
Choline 79.106 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.9 g 7%
Sugars 2.1 g 4%
Fibres alimentaires 1.8 g 6%
Carbohydrate 1.9 g 0%
Glucides nets 17.8g
acides aminés
nutriment Quantité DV
Alanine 0.329 g 0%
Arginine 0.356 g 0%
Acide aspartique 0.56 g 0%
Cystéine 0.136 g 0%
Acide glutamique 1.416 g 0%
Glycine 0.239 g 0%
Histidine 0.161 g 0%
Isoleucine 0.312 g 0%
Leucine 0.52 g 0%
Lysine 0.395 g 0%
Méthionine 0.153 g 0%
Phénylalanine 0.336 g 0%
Proline 0.454 g 0%
Sérine 0.418 g 0%
Thréonine 0.259 g 0%
Tryptophane 0.084 g 0%
Tyrosine 0.23 g 0%
Valine 0.389 g 0%
Minéraux
nutriment Quantité DV
Calcium 210.73 mg 16%
Cuivre 0.1 mg 11%
Fluorure 0.61 mcg 0%
Fer 1.72 mg 10%
Magnésium 23.38 mg 6%
Manganèse 0.27 mg 12%
Phosphore 207.41 mg 17%
Potassium 207.91 mg 4%
Sélénium 19.35 mcg 35%
Sodium 502.27 mg 22%
Zinc 1.46 mg 13%
autres
nutriment Quantité DV
Eau 54.818 g 0%
Cendres 2.357 g 0%