Soy Honey Mustard Cauliflower Bites Recipe

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Recipe Category: Meal-Prep

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Soy Honey Mustard Cauliflower Bites Recipe

Ingredients

Makes 8 :Servings

Prep: 15 minutes

Cooking Time: 30 minutes

Serving size 1/8 of recipe

Calories 123 Protein 5 g Carbohydrates 22 g Fat 3 g Fiber 5 g Sugar 7 g Sodium 280 mg

  • 3/4 cup whole wheat flour
  • 1 cup water
  • 1/3 cup panko bread crumbs or whole wheat bread crumbs
  • 1 head cauliflower, chopped into bite-size florets

For the sauce

  • 1 tablespoon olive oil
  • 1/3 cup Dijon mustard or brown mustard
  • 1/3 cup apple cider vinegar or rice vinegar
  • 11/2 tablespoons low-sodium soy sauce
  • 1 tablespoon melted raw honey
  • 1 tablespoon sriracha or red pepper flakes (optional)
  • 1/4 cup water plus 1 tablespoon
  • 2 teaspoons arrowroot powder
  • garnish: chopped fresh chives; red pepper flakes

Method

  1. Preheat the oven to 375°F
  2. Line a baking sheet with parchment paper
  3. Whisk together the flour and water until smooth, then fold in the bread crumbs
  4. Make sure the cauliflower pieces are completely dry, or the batter will not stick to them
  5. Dip them into the batter, then place them on the baking sheet
  6. Make sure the pieces do not touch, or they will steam and the breading will become gummy
  7. Bake for about 40 minutes, flipping halfway through, until the outside is golden and crispy
  8. To a nonstick skillet over medium-low heat, add the olive oil, mustard, vinegar, soy sauce, honey, sriracha (if using), and 1/4 cup water
  9. Bring it to a light simmer, then mix the arrowroot powder with the remaining 1 tablespoon water and add it to the skillet
  10. Stir immediately, as the sauce will thicken quickly, then remove the skillet from the heat
  11. If it’s too salty, add vinegar 1/2 teaspoon at a time until you reach the desired balance
  12. If you want it sweeter, add honey 1/2 teaspoon at a time
  13. Add the cauliflower to a large bowl, then pour the sauce over the florets a little at a time
  14. Fold the cauliflower into the sauce; the bites should be coated, not drenched and soggy
  15. Garnish and enjoy!

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