Your Recipe

CHEESY CAULIFLOWER FRITTERS

Ingrédient Quantité Calories
Chou-fleur 453.592g 113kcal
Cheddar 113g 454kcal
Œuf cru entier 100g 143kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 30g 10kcal
Farine de noix de coco 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.

Valeurs nutritives
Taille des portions 65 g | ml
Quantité par portion 70
295
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.6g 6%
Gras saturés 2.4g 12%
Sodium 93mg 4%
Total des glucides 3.1g 1%
Fibres alimentaires 1.6g 6%
Sucre 1.2g
Protéine 4.6g 9%
Vitamine D 0.2mcg 1%
Calcium 89mg 7%
Fer 0.4mg 2%
Potassium 161mg 3%
* 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 50.528 mcg 6%
Thiamine [B1] 0.03 mg 2%
Riboflavine [B2] 0.114 mg 9%
Niacine [B3] 0.254 mg 2%
Acide pantothénique [B5] 0.466 mg 9%
Vitamine B6 0.102 mg 6%
Cobalamine [B12] 0.194 mcg 0%
Floate [B9] 32.478 mcg 0%
Vitamine C 20.388 mg 23%
Vitamine D 0.243 mcg 1%
Vitamine E 0.22 mg 1%
Vitamine K 13.203 mcg 11%
Bétaïne 0.099 mg 0%
Choline 28.578 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.1 g 1%
Sugars 1.2 g 2%
Fibres alimentaires 1.6 g 6%
Carbohydrate 2.6 g 0%
Glucides nets 1.9g
acides aminés
nutriment Quantité DV
Alanine 0.194 g 0%
Arginine 0.17 g 0%
Acide aspartique 0.377 g 0%
Cystéine 0.046 g 0%
Acide glutamique 0.755 g 0%
Glycine 0.127 g 0%
Histidine 0.108 g 0%
Isoleucine 0.216 g 0%
Leucine 0.345 g 0%
Lysine 0.28 g 0%
Méthionine 0.1 g 0%
Phénylalanine 0.201 g 0%
Proline 0.336 g 0%
Sérine 0.206 g 0%
Thréonine 0.191 g 0%
Tryptophane 0.08 g 0%
Tyrosine 0.182 g 0%
Valine 0.276 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.43 mg 7%
Cuivre 0.04 mg 4%
Fluorure 0.51 mcg 0%
Fer 0.44 mg 2%
Magnésium 11.98 mg 3%
Manganèse 0.1 mg 4%
Phosphore 86.31 mg 7%
Potassium 161.1 mg 3%
Sélénium 6.21 mcg 11%
Sodium 93.24 mg 4%
Zinc 0.63 mg 6%
autres
nutriment Quantité DV
Eau 51.118 g 0%
Cendres 0.812 g 0%