When I heard Saucy Mama was looking for participants to compete in their Skinny Mama Cooking with Mustard contest I jumped at the chance. Being I’m a former mustard-hater-turned-lover who grew up loathing the yellow mustard and the occasional spicy brown Grey Poupon that showed up in our fridge, this was my chance at redemption. I did it for the mustard.
I was sent Dijon mustard, Smoky Garlic, Chipotle, Champagne Honey, Tarragon Lemon and Yellow mustard to use in my recipe. All low in fat and calories. High in gourmet taste. Mustard is one of the quickest ways to add flavor to just about anything.
The challenge was to make a diet friendly recipe using one of Saucy Mama’s delectable mustards.
Fresh cauliflower florets are used to make these bites. They are dipped in dijon-seasoned egg whites then coated with parmesan cheese bread crumbs and baked to a golden brown.
The rich cheddar mustard sauce for dipping is made with Saucy Mama’s smoky garlic mustard (for a spicy version use the chipotle mustard) and 50% reduced fat cheddar cheese.
One serving of a cup and a half of cauliflower florets with 1/3 cup of the cheddar mustard is 7 points plus on the Weight Watchers plan.
You can dunk your little heart out without ruining your health plan.
Crispy, oven-fried cauliflower bites with a cheddar mustard dipping sauce.
Ingredients
- non-stick cooking spray
- 5 cups fresh cauliflower florets with an inch of stalk
- 1/2 cup panko crumbs
- 1/4 cup seasoned bread crumbs
- 2 tablespoons parmesan cheese, grated
- 1 teaspoon Italian seasoning
- sea salt and fresh black pepper
- 4 egg whites
- 2 tablespoons Saucy Mama Dijon mustard
- 3 tablespoons water
- 5 cups fresh cauliflower florets
- Sauce:
- 1/2 cup skim milk
- 3 tablespoons Saucy Mama Smoky Garlic mustard or Chipotle mustard
- 1 teaspoon whole wheat flour
- 4 ounces 50% reduced fat sharp cheddar cheese, shredded
- 1 teaspoon fresh parsley, chopped
Instructions
- Preheat oven to 425 degrees F. Lightly coat a large baking sheet with non-stick cooking spray.
- In a wide, shallow dish whisk the egg whites, mustard, water and a couple pinches each of salt and pepper together. In a separate, wide shallow dish combine the panko, bread crumbs, parmesan and Italian seasoning together.
- Dip the florets one at a time by holding onto the stalk end first into the egg mixture allowing excess to drip off then into the bread crumbs twirling them to coat evenly all the way around. Place on baking sheet. Repeat until all are coated. Discard any leftover egg and bread crumb mixtures.
- Bake 20-26 minutes or until a fork pokes into them easily and the outsides are lightly golden.
- To make the sauce whisk the milk, mustard and flour together in a small sauce pan over medium-high heat; bring to a simmer whisking often. Reduce heat to low, stir in cheese and parsley and continue stirring until cheese is melted and mixture is smooth. Remove from heat. Season lightly with salt and pepper. Serve immediately.
Notes
Each serving is 7 points plus on the Weight Watchers Plan.
Saucy Mama has generously given me a package of 3 mustards to giveaway to one lucky reader. The gift pack includes Suzie’s Yellow, Tarragon Lemon and Smoky Garlic mustards.
To be entered share this post on one of the following social networks: facebook, twitter, stumbleupon or pinterest. Let me know which one in your comment. Giveaway is closed! Congrats to the winner Ann from Ann’s Snap Edit and Scrap.
You can vote for my entry on Facebook’s Saucy Mama page. Saucy Mama will taste test the top ten voted on by the public and pick one winner who will receive $500 in cash and a $500 spa gift certificate.
Disclaimer: I received samples of Saucy Mama mustards for free. Saucy Mama is also sponsoring the giveaway. All opinions are my own.
Oh my, where has this recipe been all my life? Love it!
Lisa @ Sweet as Sugar Cookies recently posted..Sweets for a Saturday #59
Great idea for cauliflower! Voted for you!
Kristi Rimkus recently posted..I’m in the Mood for Mexican Food
Thanks Kristi!
Wow! I am crazy about almost any version of cauliflower but these look out of this world! I cannot wait to give them a try! Copying this one asap!! (great presentation too!)
these look too good to be true! I am also nicknamed the “condiment queen” by my friends and family so all of those mustard dipping sauces look like heavn. :)
sally @ sallys baking addiction recently posted..brown butter toffee chocolate chip cookies
This looks yummy!
I will share on FB