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 so this was my chance at redemption. I did it for the mustard.
The challenge was to make a diet friendly recipe using mustard. Mustard is low in fat and calories and one of the quickest ways to add flavor to just about anything.
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 dijon 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:
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 cheddar 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.
Copyright ©2013 Cinnamon Spice and Everything Nice by Reeni Pisano All Rights Reserved. No copying or duplication of any content (including photos) without the express written permission from the owner of this website.
Hi your photo of the cauliflower looks delicious . Followed instructions but crumbs would not stick to cauliflower. I didn’t think they would because I’ve tried this before. Seeing as this is a hard veggie crumbs roll off. I guess I’ll roast them without crumbs.
I’m sorry you’re having trouble getting the crumbs to stick Joan! Other readers have made them with success. You can try my roasted lemon cauliflower or buffalo cauliflower instead. Thanks for trying them! Have a great holiday weekend!
How would yellow mustard or Gulden’s Spicy Brown mustard work? I don’t like dijon mustard but this looks so very yummy!!
Thanks Stacey! You can use either one as a substitute!
Hi, I was wondering what the nutritional info was for these. I don’t do points, but I watch calories and fat and protein.
I’m sorry I don’t do nutritional information Patricia! You can plug it into an on-line calorie calculator.
Would this work with broccoli too? My cauliflower is not growing very good in my garden but I do have broccoli.
Broccoli should work fine Marie! I interchange them for one another in recipes all the time and always with good results.
These look amazing – totally trying this out soon. Thanks for the recipe!
Just letting you know how much I love this recipe! I have made it 3 times since I pinned it & it just gets better every time! Thank you!!!
Thank-you Janie! I am so glad you let me know – that makes my night! Have a good weekend!
Thank you. Sounds super. Have a good weekend!
You too Liz!
Recently I have been into roasting my veggies, especially cauliflower! I will be trying this one for sure! Thank you for sharing and making vegetables fun! 🙂
Thanks Lauren! Roasted veggies rock – especially cauliflower! I love that you described this as fun!
Hi Kathy! It’s 5 cups of cauliflower total and 2 different cheeses – parmesan goes into the breading and cheddar goes into the sauce. I fixed the recipe so it’s a little clearer. Happy Holidays!
Oh my, where has this recipe been all my life? Love it!
Great idea for cauliflower! Voted for you!
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. 🙂
This looks yummy!
I will share on FB
Such a great idea. This looks like a delicious snack or app!
great idea 🙂 I love their mustards 🙂 and this look amazing…I can’t wait to make it for my family.
I just came home with three heads of cauliflower that I got for, would you believe, 88 cents!!! I was thinking about making roasted cauliflower soup but NOW, I just may need to spend the extra time and roast up those bites of yours! I don’t have any Saucy Mama but I’m willing to improvise.
I’m so sorry I can’t vote for you on FB. I’m no longer a member or you know I would. I did however, tweet this fabulous giveaway! Good Luck Reeni…
P.S. I found a recipe search engine that’s calling your name. It’s called recipebridge.com. They NEED YOU!!!
My gosh…these look amazing! Love the creativity and the beautiful photos!
This is one of the best way to eat cauliflower that I have seen in a while. I shared this on StumbleUpon.
Love cauliflower ! and this look awesome!
You are brilliant!! I’m always looking to find great cauliflower recipes and this is one of them!
mary x
These look wonderful! I pinned the recipe!
I’ve never coated my cauliflower like that, Reeni. What a super idea! Very flavorful too. And the cheese dip looks delicious.
Great recipe, Reeni! I personally love cauliflower, but my husband doesn’t. He would definitely eat these though – that mustard sauce sounds so good – I want some now! Good luck with this:-)
Looks yummy. Pinned
Love all the ingredients — Thank you for developing a recipe that uses them in a healthy way! Have sent it out on Twitter. Good luck in the Saucy Mama contest!
Oh MY! These look so, so good – crunchy and delicious!
These are the cutest and what great way to introduce more vegetables to our diet.
Rita
I LOVE mustard, yellow, spicy brown or honey. I also love cauliflower. I have got to try these. I pinned this post on Pinterest.
I’m pretty sure I can get my husband to try cauliflower with this recipe.
wow, these look AMAZING…that cheddar mustard sauce sounds soooo good
Mmmm wow wow wow!!!! This loooks soooo good, Reeni!!! 🙂
I have missed so many fabulous recipes I see!! For the past month almost, I’ve been in and out of the computer repair shop. Thankfully almost everything has been taken care of and I can get back to visiting my favorite bloggers…and posting some sweet treats! 😀
xoxo,
Tammy <3
I missed you Tammy! Glad you’re back! xoxo
Wow, cannot wait to make this. I am always looking for new cauliflower recipes and I am a mustard lover for many years now. Have made some even…..but that is another story!
Oooh, Reeni, this looks amazing! I love crispy, crunchy coated veggies and this sounds perfect…especially with that mustard sauce for dipping.
I love mustard, and my daughter has always like mustard even with all the funny looks on her friends faces when she ate it. I not only want to make this recipe I want to eat it right off the page! Yummy!
Your cauliflower bites looks delicious! I bet my boys would love it too ! Yummy!~
Only you could make veggies look so good.
These look delicious. Is there something I could substitute for the egg whites? I’d like to make them today, but don’t have enough eggs on hand . . .
These look scrumptious! A very creative cauliflower recipe.
Look at us former mustard haters turned lovers Saucy Mama-ing it up! I LOVE the sound of that cheese sauce…I’d be dunking just about anything to it…including my right pointer finger and a spoon.
You are a genius, my dear. I love cauliflower and your bites are simply awesome, so crisp, tasty and even light. Great ^_^ Bye, have a good day
I love that these are healthy in addition to looking so tasty! The sauces look really good too!
Purrs to Moon!
This would make a wonderful snack. I have always love mustard, so the dipping sauce would be great for me. Love the cauliflower also.
I am going to try this one with little more added spice.
Yes I am going to try this one with little more added spice.
I tweeted! @emily__lynn
I shared on Facebook! ID: Lynda C.
https://www.facebook.com/Lynda.DelCastillo/posts/315511501839849
Absolutely mouth watering photos!!!
Love, love, love this. Love the points, love the mustard, love the cheese, love the vegetables. All right, I over-used the world “love.”
So spicy and crunchy!!!I love cauliflower and this is a tasty way to make my boys love it too!!!
These look great! I loved these mustards!