I liked this idea right off the bat. Because it involves oven-baking healthy veggies. And the result is even more appealing than deep-frying: Crumb-coating healthy bites such as Cauliflower, Broccoli and Mushrooms…
I’ve discovered that this approach to elevating the appeal of certain foods is not new. But doing so by crumb-coating is a technique that’s lagged well back in second place in North America and Europe – let me see – pretty much since forever…
Critical differences
Oven baking obviously has its advantages over deep frying. Much less fat is needed to get the job done. And you’re limited to what you can put in a deep-fry batter, for logistical reasons. But aside from that, crumb-coating has already been brilliantly been demonstrated as both a healthy and elegant alternative to frying.
Remember Panko?
That’s the fine, heart-of-the-loaf crumb that the Japanese favour for breading all kinds of foods. And you’ve probably enjoyed Tempura-style finger foods in an Asian restaurant at one time or another.
Now… Think about taking this elegant. ultra-crunchy form factor a step or two further…
The subject of today’s post is a simple hybrid of Tempura and traditional compound crumb-based coatings and casserole topping, specially tweaked to complement your fave traditional cruditiés.
What is it?
This is just about the easiest dish you can make that elevates something as nutritious as cauliflower to a ‘more-ish’ finger food favourite.
You can make it as simple as whisking up an egg (or two, depending on the volume of cauliflower you’re planning to bake), adding salt and white pepper to taste, dipping fresh cauliflower (or broccoli) florets in the mix and tossing in panko or regular (coarse) bread crumbs. Arrange, not touching, on a parchment paper-lined baking sheet. Bake in a pre-heated oven at 350 F for 35 – 40 minutes; until the cauliflower is fork tender and the coating is a nice medium brown.
Serve hot from the oven with cocktail picks to handle, and whatever Asian or creamy dip you fancy on the side.
Amp it up!
If you’re you going to do it, you might as well do it big. Add grated Parmesan (to taste) to the crumbs. And substitute 3 tsp. of good Olive Oil per egg in the ‘adhesive’ mixture. Bake and serve as usual.
For variety, use a selection of veggies and other finger foods you would normally think of battering and frying: broccoli florets, button mushrooms, sweet or hot pepper pieces, snow peas, and whatever else you fancy. And be sure to try adding other complementary flavours to the coating mix.
My take
It’s the paprika and Parmesan that really make this coating technique special – both in flavour and appearance. But you can vary the spices you use – going sweet-ish, spicy or umami-savoury, as your taste and the foods you want to serve suggest.
Above all, have fun with this one. And don’t worry about calories, fat, salt or sugar. It’s about as clean a snack – or finger food, or side or however you want to use it – as you’re going to get!
~ Maggie J.