Sunday, July 13, 2014
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Healthy family recipe: Buffalo Cauliflower

Do you like regular chicken buffalo wings, but looking for a healthier version? Try using cauliflower instead of chicken!

Healthy family recipe: Buffalo Cauliflower

via peta.org.

What’s my secret favorite big-game indulgence? Wings. And being from upstate New York, I like to fancy myself as somewhat of a buffalo wing aficionado. Since it’s not a great idea to be eating fried chicken wings on a regular basis, this recipe is the best of both worlds:  a serving of vegetables and enough flavor to satisfy that buffalo wing craving. 

Most kids won’t be willing to try cauliflower on its’ own, however, this buffalo cauliflower looks and smells as delicious as its fried meat counterpart. Make it even more enticing with a side of low fat bleu cheese and celery sticks.  It’s so easy that you can toss it in the oven at kick off, and it will be ready half-way through the first quarter.     

Buffalo Cauliflower

Ingredients:

  • 2 cups cauliflower florets
  • ¾ cup water
  • ¾ cup all purpose flour
  • 1 Tablespoon garlic powder
  • ¾ cup hot sauce (kids may prefer a more mild sauce)
  • 1 Tablespoon unsalted butter, melted

Directions:

Preheat the oven to 450°F. Spray a baking sheet with non-stick cooking spray

Combine the water, flour, and garlic powder in a bowl and stir until well combined

Lightly toss the cauliflower pieces with the flour mixture to coat.  Spread evenly on the baking sheet; bake for 20 minutes

While the cauliflower is baking, combine the hot sauce and butter in a small bowl

Remove the cauliflower from the baking sheet, and toss in the hot sauce mixture. 

Return to oven for 5 minutes.

Serve with celery sticks and low fat bleu cheese.  Enjoy!


Recipe adapted from http://www.peta.org.


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Anna Nguyen Healthy Kids blog Editor
Stephen Aronoff, M.D., M.B.A. Temple University Hospital
Christopher C. Chang, M.D., Ph.D Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Mario Cruz, M.D. St. Christopher’s Hospital for Children, Drexel University College of Medicine
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist - The Anxiety Behaviors Clinic, CHOP
Gary A. Emmett, M.D. Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Lauren Falini Bariatric exercise physiologist, Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Crozer-Keystone Health System
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Children's Hospital of Philadelphia
W. Douglas Tynan, Ph.D. Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Flaura Koplin Winston, M.D., Ph.D Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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