Cauliflower Cutlets Satisfy Veggie Quota
If you’re trying to eat more vegetables and less meat, try this dish — a wonderful vegetarian version of breaded veal (or pork or chicken) cutlets swimming in a marina sauce.
You start by slicing a whole head of cauliflower into cutlets. The idea is to end up with thick slabs of the vegetable. One easy method for doing this is to cut the head in half down the center, then turn each half on its cut side and cut the halves into 1/2-inch-thick slabs. There will always be a few loose bits from the ends, but those also can be breaded and cooked as described below.
Remember, you’re on a new path, so instead of pan-frying, we bake them, which requires a lot less oil. The key is to place the cutlets fairly close to the heat source. In my electric oven that’s the top of the stove. If they’re not properly browned at the end of the prescribed cooking time, just leave them in the oven a little longer.
Breaded Cauliflower Cutlets
Start to finish: 1 hour 15 minutes
(45 minutes active)
1/4 cup extra-virgin olive oil
2 teaspoons minced garlic
I large head cauliflower
3 large eggs, lightly beaten
1/2 cup fat-free plain Greek yogurt
1 teaspoon kosher salt, divided
1/2 cup cornstarch
1 3/4 cups panko breadcrumbs
1 ounce grated Parmesan cheese
1 1/2 cups marinara, heated
Heat the oven to 400 degrees.
In a small bowl, combine the oil and the garlic. Set aside.
Pull off any leaves from the stem end of the cauliflower and trim off just enough of the stem so the cauliflower stands flat on the counter. Slice the cauliflower head in half down the center top to bottom. One at a time, set each half onto its cut side. Starting from one end of each half, slice crosswise to create 1/2-inch-thick slices. This will yield 3 to 4 cutlets from the center of each half, with the small ends being chunks. The chunks can be prepared as the cutlets, or reserved for another use.
In a shallow bowl or pie plate, whisk together the eggs, yogurt, 3 tablespoons of water and 1/2 teaspoon of the salt.
On a sheet of kitchen parchment, combine the cornstarch with the remaining 1/2 teaspoon of salt, stirring the mixture with a fork to combine. On a second sheet of parchment, combine the panko with the cheese, stirring with a fork.
One at a time, coat the cauliflower cutlets (and trimmings, if using) on both sides with the cornstarch, knocking off the excess. Next, dip each in the egg mixture, coating them on both sides and letting the excess drip off. Finally, coat them with the panko mixture, patting the crumbs on well. Set aside.
Strain the garlic oil through a mesh strainer, pressing hard on the garlic to get out all the oil. Discard the garlic (or reserve for another use).
On a rimmed baking sheet, spread half of the oil in an even coating. Set the baking sheet on the oven’s top shelf and heat for 5 minutes. Carefully remove the pan from the oven and quickly arrange the prepared cauliflower on it in a single layer. Return the pan to the oven and bake for 15 minutes.
Remove the pan from the oven, drizzle the tops of the cauliflower evenly with the remaining oil, turn them over, then bake for another 15 minutes. Divide the cauliflower among 4 serving plates, then serve topped with marinara sauce.
Nutrition information per serving: 490 calories; 190 calories from fat (39 percent of total calories); 21 g fat (4.5 g saturated; 0 g trans fats); 170 mg cholesterol; 1110 mg sodium; 58 g carbohydrate; 6 g fiber; 8 g sugar; 17 g protein.