Cauliflower Fritters

Print Friendly

cauliflower fritters

To my family’s dismay, I like to experiment with making healthy Hanukkah recipes. Not that they should complain – I still faithfully make fried jelly donuts and traditional potato latkes every year, but in between oily bites of carb-rich foods, I like to make healthier fare. Vegetable fritters fried in olive oil are a great way to celebrate the “miracle of the oil” without gaining five pounds by the end of the week. Here’s a good recipe.

Serving size: 3 fritters
Makes 4 servings

Total time: 40 minutes
Prep: 10 minutes
Cook: 30 minutes

1 medium head cauliflower (1 1/2 pounds)
2 large eggs, lightly beaten
1 tablespoon minced garlic
1/4 cup whole-wheat flour
1/4 cup grated Parmesan
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup parsley
4 tablespoons olive oil

1. Heat oven to 200 degrees F. Line a large baking sheet with foil.

2. Microwave the cauliflower: remove outer leaves, wash it, towel dry, wrap in plastic wrap, place in the microwave and microwave on high 8-10 minutes, until tender.

3. Meanwhile, in a large bowl, using a fork, whisk together the eggs, garlic, flour, Parmesan, salt and pepper.

4. When cauliflower is tender, allow it to cool a couple of minutes until easier to handle, then roughly chop and transfer to food processor bowl. Process to mash. Add the parsley and process to incorporate. Add the egg mixture and process to combine.

5. In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat, about 2 minutes. Drop cauliflower mixture into skillet, cooking four patties at a time, using a 1/4 cup measuring cup (or an ice cream scoop) to form fritters. Gently press on the cakes with a spatula to flatten. Cook until you can see that the edges of the bottom are crisp and golden brown, 3-5 minutes. Very carefully turn to the other side – cakes come apart easily – and cook 3-5 more minutes, until the second side is also browned and crisp. Transfer to prepared baking sheet and place in oven to keep warm while you fry three more batches, adding a tablespoon of oil before each batch.

Nutrition per serving
Calories 256.2
Total Fat 18.4 g
Saturated Fat 3.9 g
Cholesterol 97.4 mg
Sodium 486.6 mg
Total Carbohydrate 15.7 g
Dietary Fiber 5.4 g
Sugars 0.1 g
Protein 10.4 g
Weight watchers Points Plus: 7 points

More Healthy Recipes:
Savory Pumpkin Pancakes
Cauliflower Rice