Healthy Family Project

Breaded Cauliflower Bites with Pizza Dipping Sauce

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Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture.

Recipe and photography by Tanya of Lemons for Lulu.

Nutrition Tip: The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.

Breaded Cauliflower Bites with Pizza Dipping Sauce

Breaded Cauliflower Bites with Pizza Dipping Sauce

Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture.

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

  • 2 large eggs
  • 1 teaspoon water
  • 3/4 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 2 teaspoons salt, divided
  • 1 (12 oz.) package cauliflower florets
  • 1/2 teaspoon olive oil
  • 1 clove garlic, minced
  • 1 (14 oz.) can no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1/4 teaspoon sugar
  • 1/4 cup finely chopped pepperoni
  • 1 teaspoon Italian seasoning

Instructions

  1. Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside.
  2. Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 tsp. salt in another bowl.
  3. Dredge cauliflower florets in egg mixture and then breadcrumb mixture, turning to coat each piece thoroughly. Place single layer on prepared baking sheet and bake 25 minutes, or until golden.
  4. While cauliflower bakes, heat oil in saucepan over medium heat. Add garlic and cook 1 minute. Stir in tomato sauce, tomato paste, sugar and 1 tsp. salt. Add pepperoni and stir. Reduce heat to low and let simmer 10 minutes. Remove from heat and stir in Italian seasoning.
  5. Serve cauliflower bites with sauce for dipping.
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 127Total Fat: 3gCholesterol: 54mgSodium: 507mgCarbohydrates: 20gFiber: 4gSugar: 6gProtein: 7g

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Amanda Keefer

About the Author

Amanda Keefer

Amanda’s marketing, public relations and community outreach experience spans 20 years. She is the mom of two girls and two boxer dogs. You can hear her as the host of the Healthy Family Project podcast, find her cooking alongside her girls in videos on the Produce for Kids Instagram feed or spot her out volunteering with her family. When not in the office, Amanda can be found with her family on the tennis courts or at the dance studio.

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