Baked Cauliflower Manchurian

Baked Cauliflower Manchurian
Fat 19%Carbs 65%Protein 16%
Percent Calories

1 serving of baked cauliflower manchurian contains 386 Calories. The macronutrient breakdown is 65% carbs, 19% fat, and 16% protein. This is a good source of protein (28% of your Daily Value), fiber (37% of your Daily Value), and potassium (21% of your Daily Value).

Makes
4 servings
Prep Time
20 minutes
Cook Time
25 minutes

Ingredients

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.

Nutrition Facts

For 1 serving of baked cauliflower manchurian (458g)

NutrientValue%DV
Calories386
Fats9g 11%
Saturated fats1g 5%
Trans fats0g
Cholesterol0.3mg 0.1%
Sodium1902mg 83%
Carbs66g 24%
Net carbs55g
Fiber10g 37%
Sugar10g
Protein16g
Calcium193mg 19%
Iron4mg 54%
Potassium965mg 21%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene3μg
Beta carotene301μg
Caffeine0mg
Choline95mg 17%
Copper0.4mg 46%
Fluoride2μg
Folate (B9)158μg 39%
Lycopene2301μg
Magnesium110mg 26%
Manganese2mg 98%
Niacin5mg 33%
Pantothenic acid1mg 29%
Phosphorus294mg 42%
Retinol0μg
Riboflavin (B2)0.4mg 28%
Selenium29μg 53%
Theobromine0mg
Thiamine1mg 46%
Vitamin A IU541IU
Vitamin A27μg 3%
Vitamin B120.1μg 4%
Vitamin B61mg 42%
Vitamin C79mg 88%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 12%
Vitamin K77μg 64%
Zinc2mg 19%
Sugars
Sugar10g
Sucrose3g
Glucose3g
Fructose3g
Lactose0g
Maltose1g
Galactose0.1g
Starch34g
Fats
Saturated fats1g 5%
Monounsaturated fats3g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid4g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.5g
Tryptophan0.2g
Tyrosine0.3g
Valine1g

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