Cauliflower Bites with Cheddar Mustard Dipping Sauce

This was a very tasty way to enjoy cauliflower. I never would have thought to bread cauliflower and eat it by dipping it in a cheese sauce, but I am so glad I found this recipe and tried it.

When I was breading the cauliflower the breading in the bowl got all gummy and did not stick well on the cauliflower towards the end. So next time I make this, I will only put in half of the breading to start with and then add the rest when I need it.

Cauliflower Bites with Cheddar Mustard Dipping Sauce

Ingredients:

Cauliflower

• 5 cups fresh cauliflower florets with an inch of stalk
• 1/2 cup panko bread crumbs
• 1/4 cup seasoned bread crumbs
• 2 tablespoons Parmesan Cheese, grated
• 1 teaspoon Italian seasoning
• 1/2 teaspoon black pepper
• 4 egg whites
• 2 tablespoons Dijon mustard
• 3 tablespoons water

Cheddar Mustard Sauce

• 1/2 cup fat free milk
• 3 tablespoons sweet and spicy mustard
• 1 teaspoon whole wheat flour
• 4 ounces sharp cheddar cheese, shredded
• 1 teaspoon dried parsley

Directions:

Cauliflower

1. Preheat oven to 425 degrees F and lightly coat a large baking sheet with non stick cooking spray.
2. In a shallow bowl whisk together the egg whites, mustard, water and black pepper.
3. In another shallow bowl combine the panko, bread crumbs, Parmesan and Italian seasoning.
4. Working with one cauliflower floret at a time, hold the stalk and dip the cauliflower head into the egg mixture, coating the entire head. Hold above bowl for a second to drain off any excess egg mixture and then dip the cauliflower head into the bread crumb mixture, coating entire head.
5. Place cauliflower on prepared baking sheet.
6. Repeat with the remaining cauliflower.
7. Bake for 20-25 minutes or until the cauliflower is tender and is lightly golden.

Cheddar Mustard Sauce

1. In a small saucepan, over medium high heat, whisk together the milk, mustard and flour.
2. Bring mixture to a simmer, whisking continuously.
3. Reduce heat to low and stir in cheddar cheese and parsley.
4. Continue stirring until the cheese is melted and the mixture is smooth.
5. Remove from heat and serve.

Enjoy!!!

Cauliflower                                      Cheese Sauce
Serves: 4                                          Serves: 4
Calories: 125.2                                   Calories: 104.4
Total Fat: 1.9g                                    Total Fat: 5.1g
   Saturated: 0.9g                                  Saturated: 2.5g
   Polyunsaturated: 0.1g                          Polyunsaturated: 0.0g
   Monounsaturated: 0.0g                       Monounsaturated: 0.0g
   Trans: 0g                                          Trans: 0g
Cholesterol: 3.8mg                              Cholesterol: 15.6mg
Sodium: 452.7mg                                 Sodium: 246.0mg
Potassium: 432.8mg                             Potassium: 52.9mg
Total Carbs: 18.1g                               Total Carbs: 6.8g
   Dietary Fiber: 3.6g                              Dietary Fiber: 0.9g
   Sugars: 3.8g                                       Sugars: 1.5g
Protein: 9.2g                                      Protien: 5.4g
Vitamin A: 2.8%                                   Vitamin A: 5.4%
Vitamin C: 98.7%                                  Vitamin C: 0.8%
Calcium: 11.3%                                      Calcium: 13.2%
Iron: 4.6%                                           Iron: 1.7%
*The nutritional information will vary slightly depending on the brands you use.
*Adapted from Cinnamon Spice & Everything Nice.