Baked Cauliflower Manchurian

Ingredients

• Wheat flour

  Whole-grain

  1 cup or 120g

• Flaxseed

  Seeds

  2 tbsp, ground or 14g

• Almond milk

  Plain

  1 cup or 240g

• Soy sauce

  Regular sodium, Shoyu

  4 tbsp or 64g

• Panko Breadcrumbs

  Japanese Style - Trader Joe's

  1 cup or 68g

• Pepper

  Spices, black

  ½ tsp or 1g

• Cayenne pepper

  Spices, red or cayenne

  1 pinch or 0.4g

• Cauliflower

  Raw

  1 head medium or 588g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  1 tbsp or 14g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  4 medium or 60g

• Garlic

  Raw

  3 cloves, minced or 9g

• Ginger root

  Raw

  2 tsp or 4g

• Celery

  Raw

  2 stalk, medium or 80g

• Serrano pepper

  Raw

  1 pepper or 6g

• Vegetable Broth

  From bouillons. Low sodium

  1 ½ cup or 360g

• Tomato paste

  Canned, without salt added

  2 tbsp or 32g

• Maple syrups

  1 tbsp or 20g

• Rice wine vinegar

  2 tsp or 10g

• Sriracha Sauce

  Trader Joe's

  1 tsp or 4g

• Water

  Plain, clean water

  ¼ cup or 59g

• Cornstarch

  2 tbsp or 15g

• Fresh cilantro

  Coriander leaves, raw

  2 tbsp or 2g

• Pam cooking spray

  Oil, original

  2 spray , about 1/3 second or 0.6g

Directions

1. Prepare the baked cauliflower: Chop cauliflower into florets and set aside. Stir flour and ground flax seeds together in a medium bowl. Whisk in milk and 1/4 of the soy sauce. Allow to sit for about 10 minutes, adding a little more milk if it seems too thick to evenly coat cauliflower.
2. Preheat oven to 400°F and lightly oil a baking sheet. Stir panko breadcrumbs, 1/2 of black pepper, and cayenne together in a medium bowl.
3. Dip each cauliflower floret into the flour-milk batter and roll to coat, shaking off any excess batter. Transfer to the panko breadcrumb mixture and gently roll to coat. Place on the prepared baking sheet. Lightly spray with oil using a mister or cooking spray. Bake until fork-tender and lightly browned, 20-25 minutes.
4. Make the Manchurian Gravy: While the cauliflower bakes, place oil in a medium saucepan over medium heat. Add the white parts of chopped scallions, minced garlic & ginger, diced celery, and diced serrano pepper. Sauté until fragrant, about 1 minute. Add broth, remaining soy sauce, tomato paste, maple syrup, rice vinegar, sriracha sauce, and remaining black pepper. Allow to simmer for 10 minutes, stirring occasionally.
5. Stir chilled water and cornstarch together in a small bowl. Add to the gravy mixture and stir to incorporate. Allow to simmer for about another minute, just until the mixture thickens. Stir in scallion greens and cilantro. Serve: Divide cauliflower onto plates or bowls and top with gravy. Serve immediately.

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