A healthy vegetarian spin on classic Buffalo wings, these Cauliflower Buffalo Wings are lightly battered, then baked for an easy, addictive appetizer.
YIELD: Serves 4-6
1/2 cup whole wheat flour (or swap additional all purpose flour)*
1/2 cup unbleached white flour*
2 teaspoons garlic powder
7 cups cauliflower florets (about 24 ounces)*
3/4 cup Buffalo wing sauce (I used Frank’s)
Panko Bread Crumbs
1 tablespoon unsalted butter*
Blue Cheese Avocado Dip
1 medium ripe Hass avocado, pitted and diced*
1/2 cup non-fat plain Greek yogurt
1 clove minced garlic*
2 teaspoons fresh lemon juice*
1/4 teaspoon black pepper*
2-4 tablespoons crumbled blue cheese, to taste
Preheat the oven to 450 degrees F. Line a large baking sheet with foil, then coat with non-stick spray.
In a large bowl, stir together the white whole wheat flour, all purpose flour, and garlic powder. Pour in 1-1 1/2 cup of water, then stir until smooth. It should be the consistency of a thin pancake batter. Add the cauliflower to the bowl, then toss to coat. Shake off any excess batter before placing them in another bowl, and spoon the Panko Bread crumbs over the cauliflower to give them a light coating. Spread the cauliflower in a single layer on the prepared baking sheet. Spread the cauliflower out so that the florets do not touch. Bake until lightly browned, 18-20 minutes.
Meanwhile, in a small saucepan, combine the Buffalo sauce and butter over medium low heat. Stir until the butter melts, then set aside. Once the cauliflower has finished baking, remove it from the oven and pour the buffalo sauce over the top, using the entire saucepan. Toss to coat, using a spatula if the cauliflower is too hot so that you don’t burn your fingers. Return the cauliflower to the oven, then bake for 5 additional minutes, watching carefully so that the sauce does not brown too much on the outside. Serve hot with the Blue Cheese and Avocado Dip.
Blue Cheese and Avocado Dip
For the Blue Cheese Avocado Dip: mash the avocados in a medium bowl with the Greek yogurt, garlic, lemon juice, and pepper. Add 2 tablespoons blue cheese and stir to incorporate, the taste, adding extra blue cheese as desired. Cover and refrigerate until ready to serve.
The Blue Cheese Avocado Dip may be prepared 1 day in advance. Refrigerate in a bowl or airtight container with plastic wrap pressed over the top.