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Sweet and Sour Crispy Cauliflower Bites

Your air fryer will make these perfectly crispy, and the umami sauce will do the rest.

The humble cauliflower has many talents—it's nutritious and has the perfect texture with high crispiness potential. It also does a great imitation of other ingredients, like rice, and in this case, chicken. The florets will become even crunchier than normal in an air fryer, and tossing them in a Sriracha-soy sauce mixture will provide the craveable umami flavors of sweet and sour chicken. Not to mention, you'll be consuming fewer calories, less fat, and less sugar.

Serve these as a quick snack or party food, or turn it into a vegetarian main alongside some rice and salad.

Serves 4

Ingredients

1 head of cauliflower, cut into bite-sized pieces
3 large eggs, beaten
1 cup all-purpose flour
1/3 cup sugar
1/2 cup apple cider vinegar
2 Tbsp low sodium soy sauce
1 tsp garlic salt
2 Tbsp tomato paste
2 tsp Sriracha
3 Tbsp corn starch
Fourth and Heart Ghee Spray or other high heat cooking spray

How to Make It

  1. Place the cauliflower in a microwave-safe bowl, cover, and microwave on high for 2 minutes.
  2. Set up the coating station by placing the eggs in a one bowl and the flour in a separate bowl. Once the cauliflower is cool enough to handle, coat each piece with flour, then egg, and then flour again.
  3. Set the air fryer to 400°F. Place the cauliflower in the air fryer basket in a single layer, working in batches if necessary. Spray with the cooking spray and fry for 7 minutes, flipping over half way through.
  4. While the cauliflower cooks, combine the sugar, vinegar, soy sauce, garlic salt, tomato paste, and Sriracha in a small pan over medium heat. Whisk to combine. Add corn starch, whisk again, and bring to a boil. Remove from heat.
  5. In a large bowl, toss cauliflower with the warm sauce and serve.

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Carlene Thomas RDN, LD is a registered dietitian, nutritionist, and culinary creator. Read more