Air Fryer Honey-Sesame Cauliflower “Wings”
Prep: 25 minutes
Air Fry: 15 minutes • Serves: 8
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
5 large eggs
2-3/4 cups plain panko breadcrumbs
1 large head cauliflower, cut into florets (about 8 cups)
Nonstick cooking spray
2 garlic cloves, minced
1/2 cup honey
1/4 cup less-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons sesame oil
1/2 teaspoon grated fresh ginger
2 green onions, thinly sliced
1 teaspoon sesame seeds, toasted
1. Line rimmed baking pan with parchment paper. In wide, shallow dish, whisk flour, salt and pepper. In separate shallow dish, whisk eggs; place breadcrumbs in third shallow dish. Dredge cauliflower in flour mixture, shaking off excess, then dip in eggs and breadcrumbs to coat; place on prepared pan and refrigerate.
2. Preheat oven to 300°. Preheat 3-quart air fryer to 400° for 5 minutes; spray cauliflower with cooking spray. In 3 batches, air fry cauliflower 5 minutes or until golden brown and crisp, turning once; transfer to second rimmed baking pan and keep warm in oven. Makes about 40 “wings.”
3. In small saucepan, cook garlic, honey, soy sauce, vinegar, oil and ginger 3 minutes or until slightly thickened, whisking occasionally; transfer ½ cup to large bowl. Add cauliflower to garlic mixture; toss.
4. Serve cauliflower sprinkled with onions and sesame seeds along with remaining garlic mixture.
Approximate nutritional values per serving (5 cauliflower “wings,” 2 tablespoons sauce):
282 Calories, 8g Fat (1g Saturated), 93mg Cholesterol, 429mg Sodium,
46g Carbohydrates, 3g Fiber, 20g Sugars, 9g Protein
Chef Tip:
To toast sesame seeds: In small skillet, cook sesame seeds over medium-low heat for 3 minutes or until lightly browned, stirring frequently; transfer to plate to cool.
Dietitian’s Dish:
> Cauliflower supplies vitamins and minerals like B6, C, K, folate, potassium, fiber and powerful antioxidants. It makes an excellent meat alternative and gluten-free option in recipes like pizza, fried rice and tacos.
