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Tuesday, June 3, 2014

BBQ Cauliflower Wings

This month’s reci-pea we are taking an all American classic and transforming it into a meatless, low-fat, gluten-free dish that packs in the protein as well as servings of veggies.  Time to cut up some carrots, celery and grab your favorite creamy dressing because we’re making BBQ Cauliflower Wings!

In this main course (or side dish) we replace the chicken with cauliflower, the batter with gluten-free chickpea flour and we bake it up instead of deep-frying.  Not only is this reci-pea easy and quick to make, the preparation methods are very kid friendly.  So grab your little ones, apron up and get ready to enjoy a healthy version of this American classic.

1 head of cauliflower
2 cups garbanzo bean flower (also known as Chickpea flour)
1 1/3 cup water
1/2 tsp salt
1 Tbsp garlic powder 
1 Tbsp onion powder
2 tsp paprika
1 cup of your favorite barbecue sauce

Pre-heat oven to 425 degrees. Cut cauliflower into large bite sized pieces (about the size of BBQ wings). Combine garbanzo bean flower, water, salt, garlic powder, onion powder and paprika in a large bowl and mix together until smooth (you want it to be the consistency of pancake batter).  Cover a large baking tray with parchment paper.  Dip cauliflower pieces into batter so that it’s fully covered and lay flat on tray.  Bake for 20-25 minutes or until golden brown.  Pull out of the oven and check the texture of the cauliflower piece; it should be crispy, if it’s still gooey put back in the oven for another 5-10 minutes.

Once out of the oven, let cool for 5 minutes then place the cooked cauliflower wings into a large bowl. Pour the BBQ sauce over the wings and mix gently with your hands. Serve with cut up carrots, celery and your favorite creamy dressing! Serves 4.

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