General Tsao’s Cauliflower

1.18.16 / Comment

 

General Tsao's Cauliflower with brown rice

Chinese food is always delicious, but it can be laden with un-wanted calories and sodium, which is why we are always looking for healthy alternatives. Our General Tsao’s Cauliflower is the perfect blend between decadent and indulgent, as this balances bold flavor palettes with a strong nutritional punch! This colorful vegan dish has a leg up on nutrition content when compared to other traditional General Tsao’s dishes, and is the perfect addition to any meal you choose to pair it with. It’s so good, you could even eat it on it’s own for dinner, paired with whole grain brown rice or a healthy stir-fry mix. In this recipe, cauliflower plays a huge role in boosting the nutrition value, as cauliflower is an excellent source of vitamins B6, C, and K, folate, pantothenic acid, fiber, niacin, manganese, phosphorus, and biotin. In addition to these nutrients, studies have shown that eating cruciferous vegetables such as cauliflower can help reduce cancer risk, including prostate, colorectal, lung, and breast cancer (1). With all of the nutrients present in cauliflower, it’s hard to think that this recipe has more health benefits–but it does! Using coconut aminos in place of soy sauce is a great way to reduce sodium content without taking away any flavor. It’s also gluten free and helpful for people who have a soy intolerance.  So, the next time you are craving Chinese food, go ahead and try out this amazing cauliflower! It’s so tasty that it just might become a staple in your household.

General Tsao’s Cauliflower
 
Prep time
Cook time
Total time
 
Serves: 6 servings
Ingredients
Batter:
  • ½ cup all purpose flour (gluten free can be used)
  • ¼ cup tapioca flour
  • ¾ teaspoon baking powder
  • ¼ teaspoon salt
  • ¼ teaspoon ginger
  • 1teaspoon garlic powder
  • 3 tablespoons low sodium tamari, soy sauce or coconut aminos
  • ¼ cup low sodium vegetable broth
  • 1 teaspoon grapeseed oil
  • 1 head cauliflower, rinsed and chopped
Sauce:
  • 2 teaspoons sesame oil
  • 3 cloves garlic, minced
  • ¼-1/2 teaspoon ginger
  • ¼ - ½ teaspoon Siracha sauce or 3 small dried chilis (optional)
  • 3 tablespoons tamari sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons mirin or dry white wine
  • 1 tablespoon honey
  • 1 tablespoon tapioca flour
For garnish (optional):
  • 1 tablespoon black sesame seeds
  • Chives
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, add together the flour, tapioca flour, baking powder, salt, ginger, and garlic powder and whisk to combine.
  3. In a small bowl, add the low sodium tamari and vegetable broth. Whisk together.
  4. Add the liquid mixture into the flour mixture and mix well. This will create the batter for the cauliflower.
  5. Line a baking sheet with a piece of parchment paper and spread grapeseed oil on the parchment paper.
  6. Dip each piece of cauliflower fully in the batter, then place the cauliflower on the lined baking sheet.
  7. Bake for 20 minutes until cauliflower is golden brown.
Sauce:
  1. Place a small saucepan over medium heat.
  2. In the saucepan add sesame oil, garlic, ginger, low sodium tamari, rice vinegar, mirin, honey, and sriracha sauce. Whisk until combined.
  3. Add tapioca flour whisk well for about 5 minutes until thickened.
  4. Add the roasted cauliflower to the sauce and lightly stir until the cauliflower is coated.
  5. Use a slotted spoon and plate the cauliflower on a platter. Sprinkle with black sesame seeds and chives, if desired.
Notes
Using coconut aminos will bring the sodium count down to 455 mg.
Nutrition Information
Serving size: ¾ cup Calories: 135 Fat: 3 g Saturated fat: 0 g Carbohydrates: 25 g Sugar: 6 g Sodium: 680 mg Fiber: 3 g Protein: 4 g Cholesterol: 0 mg

(1) Cruciferous vegetables and cancer prevention. National Cancer Institute. http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Rate this recipe:  

Pin It on Pinterest

Share This