5.0 from 6 votes
Crispy Parmesan Cauliflower Steaks
Crispy panko-coated cauliflower topped with fresh herbs and a squeeze of fresh lemon juice. Inspired by Epicurious' Parmesan Chicken Cutlets.
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 servings
Calories: 166 kcal
Course:
Side Dish , Main Course
Cuisine:
American
Ingredients
- 1 large cauliflower
- 1 large egg
- 2 tablespoons milk
- ¼ cup all-purpose flour
- ¾ cup panko breadcrumbs
- ¼ cup grated parmesan
- 1 teaspoon mustard powder
- Salt and freshly ground pepper to taste
- oil mister or cooking spray
- chopped chives or parsley about ¼ cup, but no need to be precise
- 1 lemon cut into 4 wedges
Instructions
- Preheat oven to 400ºF and line a rimmed baking sheet with parchment paper.
- Using a sharp chef's knife, trim the leaves from the bottom of the cauliflower and cut off the very bottom of the stem. Cut the cauliflower in half down the middle, through the stem. Take one half of the cauliflower and cut it into ¾ to 1-inch slices—you should end up with 2-3 steaks, with some florets falling from the sides. Repeat with the other half of the cauliflower.
- Whisk together the egg and milk in a wide, shallow bowl with enough room to dip the cauliflower steaks. Pour the flour onto a large plate and combine the panko, parmesan, mustard powder, salt and pepper on a second large plate.
- Dredge the cauliflower steaks in the flour, dip them in the egg mixture, and then press them into the panko mixture. Use your hands to make sure the cauliflower is fully coated on all sides with each. Place the steaks on the prepared baking sheet and spray liberally with oil.
- Bake the steaks for 15 minutes, then flip them over and spray them with more oil. Bake for another 15-20 minutes, or until golden brown with tender florets. Sprinkle with chopped herbs and a squeeze of lemon juice before serving.
Cup of Yum
Nutrition Information
Calories
166kcal
(8%)
Carbohydrates
25g
(8%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
47mg
(16%)
Sodium
241mg
(10%)
Potassium
534mg
(15%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
132IU
(3%)
Vitamin C
84mg
(93%)
Calcium
146mg
(15%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 166
% Daily Value*
| Calories | 166kcal | 8% |
| Carbohydrates | 25g | 8% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 47mg | 16% |
| Sodium | 241mg | 10% |
| Potassium | 534mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 132IU | 3% |
| Vitamin C | 84mg | 93% |
| Calcium | 146mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.