11:07 AM
If you like spicy you will love this appetizer/side dish! The typical basket of buffalo wings in a restaurant has an incredible amount of calories, and that’s before you dip them in creamy blue cheese sauce. Each fatty, fried chicken wing basted in buttery hot sauce has about 72 calories, and they’re served by the dozen.
These vegetarian buffalo cauliflower bites will have even the most ardent meat lovers craving more. The baked cauliflower florets are covered in a much healthier version of buffalo sauce that has the same tangy, spicy flavor and they are paired with a two-ingredient blue cheese sauce.
Buffalo Cauliflower Bites
Serving Size: 3/4 cup cauliflower and 3 tbsp. sauce
1/2 cup low-fat Greek yogurt
2 tbsp. crumbled blue cheese
6 cups cauliflower florets
1/2 cup hot pepper sauce
1/3 cup rice vinegar
1 tbsp. cornstarch
2 tsp. ground chili powder
1/4 tsp. garlic powder
1 tsp. pure maple syrup
1 tsp. olive oil
1. Preheat oven to 350 degrees.
2. Combine yogurt and cheese in a small bowl; mix well and refrigerate until needed.
3. Lightly coat large baking sheet with cooking spray.
4. Place cauliflower on baking sheet. Coat cauliflower lightly with spray. Season evenly with 1/4 tsp. salt.
5. Bake for 20 minutes or until tender-crisp.
6. While cauliflower is baking, combine hot sauce, rice vinegar and cornstarch in medium saucepan. Whisk until cornstarch is dissolved.
7. Add chili powder, paprika, garlic powder, onion powder, maple syrup, oil and remaining 1/4 tsp. salt. Whisk to blend.
8. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 10 minutes or until thickened. Set aside.
9. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.
10. Return cauliflower to oven and bake for 5 additional minutes.
11. Serve hot with dipping sauce.
Nutritional Information per serving
Calories: 72
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Sodium: 409 mg
Carbohydrates: 10 g
Fiber: 2 g
Sugars: 5 g
Protein: 3 g
If you are following the Portion Fix nutrition system each serving is 1 green and 1 tsp.
2 tbsp. crumbled blue cheese
6 cups cauliflower florets
1/2 cup hot pepper sauce
1/3 cup rice vinegar
1 tbsp. cornstarch
2 tsp. ground chili powder
1/4 tsp. garlic powder
1 tsp. pure maple syrup
1 tsp. olive oil
1. Preheat oven to 350 degrees.
2. Combine yogurt and cheese in a small bowl; mix well and refrigerate until needed.
3. Lightly coat large baking sheet with cooking spray.
4. Place cauliflower on baking sheet. Coat cauliflower lightly with spray. Season evenly with 1/4 tsp. salt.
5. Bake for 20 minutes or until tender-crisp.
6. While cauliflower is baking, combine hot sauce, rice vinegar and cornstarch in medium saucepan. Whisk until cornstarch is dissolved.
7. Add chili powder, paprika, garlic powder, onion powder, maple syrup, oil and remaining 1/4 tsp. salt. Whisk to blend.
8. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 10 minutes or until thickened. Set aside.
9. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.
10. Return cauliflower to oven and bake for 5 additional minutes.
11. Serve hot with dipping sauce.
Nutritional Information per serving
Calories: 72
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Sodium: 409 mg
Carbohydrates: 10 g
Fiber: 2 g
Sugars: 5 g
Protein: 3 g
If you are following the Portion Fix nutrition system each serving is 1 green and 1 tsp.
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