Wednesday, February 20, 2013

Spicy Buffalo Cauliflower....

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All of the FLAVOR (not to mention heat), but none of the guilt.

Lately, I have had a pinched for heat.  Maybe it's the need to feel warm from this crazy winter.  But since I have taken on this challenge to weigh less and be smart about my health I have had to think and look at "goodies" a little differently.

I love a good buffalo wing!  But they tend to be oil and not all that great for you.  I wanted some but I needed to find a way to get the flavor without all the bad stuff too.  I went search and found a great site call skinny taste.  LOVE IT!! 

There she has a recipe for buffalo cauliflower.  YUM!!  The only thing is there is still butter in the sauce and I am really trying to limit the oils.  So I came up with this, which uses, whole wheat flour instead of all purpose white flour and spray oil, which is very limited.   My sauce seems to be a bit more spicy, but that's how I like it. :-)

SpicyBuffalo Cauliflower

  • 3 cup(s) uncooked cauliflower
  • 1 cup(s) whole wheat flour
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp baking powder
  • 2 Tbsp Trader Joe's© Grocery - Parmesan & Romano grated cheese
  • 1/2 tsp table salt
  • 1 cup(s) water
  • 3/4 cup Tapatio Hot Sauce
  • 2 Tbsp Koops Mustard, Deli Spicy Brown
  • 10 second spray Pam Cooking Spray, No-Stick, Butter Flavor
Preheat oven to 425 degrees.

1. Wash and break apart cauliflower.

2. In a large mixing bowl add the next 7 ingredients and mix well.

3. Add the cauliflower; stir until well coated.

4. Spray cookie sheet with oil.

5. Using tongs, tongs place coated cauliflower on to cookie sheet, not touching if possible.

6. Bake in oven for 20 minutes.

While cauliflower are cooking...


1. In another mixing bowl or after cleaning the other one out, add the mustard and hot sauce.
2. Mix together well.

Now back to the beginning....

7. Ding!! The 20 minutes are up and now remove the cauliflower from the oven.

8. Scoop into the bowl with the hot sauce mixture:; gently stir to coat cauliflower in the hot sauce.

9. Return cauliflower to the cookie sheet and oven for 5 minutes.

10. Ding!! They are done. Let them cool for a couple of minutes then serve.

You can make a bleu cheese yogurt dressing if you like, but the points here are just for the Buffalo Cauliflower.

4 Points Plus Value
Prep time: 10 min
Cook time: 25 min
Serves: 4 (1 cup servings)

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