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June 13, 2019

We Just Turned Up the Heat on Cauliflower!

Post by Debra Murray

Eating a plant-based diet isn’t just good for the environment, it does wonders for our bodies. Many people say they don’t want to switch from meat because they’ll miss their favorite barbeque and buffalo flavors. Well, we have a cooking hack that doesn’t sacrifice taste! Substitute the fat and calories of chicken wings for cauliflower. This veggie provides tons of calcium, iron, fiber, vitamin C, and folate while satisfying carnivores and vegetarians, alike.

Air Fryer Buffalo Cauliflower

This simple air-fryer buffalo cauliflower recipe can be made in any air fryer. (We’ve even baked this dish in a convection oven!) The tangy sauce with a hint of heat coats crispy cauliflower––making the perfect appetizer. Pair with celery, carrots, and your favorite ranch or blue cheese dip. They’ll never know the difference!

 

Ingredients:

1 head of cauliflower cut into 1-inch pieces
2 large eggs
1 tablespoon Frank’s Hot Sauce
¼ cup bread crumbs ( plain, gluten free, panko)
1 teaspoon spicy salt ( you can use regular salt if you wish.)
Oil for spraying
2 tablespoons butter melted
¼ cup Franks hot sauce
½ tablespoon cider vinegar
1 teaspoon low sodium soy sauce
1 teaspoon ketchup

Directions:

Place the trimmed cauliflower in a bowl.
Beat the eggs with the hot sauce, then pour over cauliflower.
Sprinkle the bread crumbs and seasoning over cauliflower and toss.
Place the cauliflower in a single layer in the air fryer, spray well with oil.
Set timer for 10 minutes and temperature to 400.
After 3 minutes, shake the air fryer basket and spray again with oil.
After another 3 minutes, toss and spray again.
When cook time is complete, move crunchy pieces to a platter and repeat the process for the remaining cauliflower pieces.

For the Sauce:

In a large bowl, add the butter, ¼ cup of hot sauce, vinegar, soy sauce, and ketchup.
Whisk till smooth.
Toss the crunchy cauliflower in the sauce.

Why Cauliflower?

It’s no secret Deb loves her cauliflower. She’s made everything from bread and crusts to waffles with this versatile veggie. Super filling and packed with nutrients, this staple can substitute meat and carbs while taking on major flavor. Whether baked, air-fried, or placed on the griddle, cauliflower can pack a punch to any dish.

What is an Airfryer?

Airfryers have taken American kitchens by storm. From turkeys to french fries, we’ve cooked them all! Airfyers use rapid heating technology compared to traditional deep frying. We love these magic machines for their ability to give foods a crisp with a fraction of the calories. With a kiss of oil, this air fryer coats foods for a decadent crunchy texture. For more air-frying ideas check out Deb’s cookbook: Best of Both Worlds: Air Frying & 1 Pot Wonders.

Want more culinary tips and tricks from Deb? Catch her live on EVINE. For programming, click here. Get the most out of your recipes and cooking appliances by joining our Facebook Group: Deb Murray Cooking Under Pressure. Deb and her friends share their favorite recipes and creations in this culinary interest group.