🔥 CRISPY GARLIC PARMESAN CAULIFLOWER & PROTEIN BITES

🔥 CRISPY GARLIC PARMESAN CAULIFLOWER & PROTEIN BITES


Because veggies + protein = the dream team 💪🌿
This version adds juicy, golden chicken bites or spiced minced meat or Tofu bites for the ultimate oven-roasted tray of joy.

✨ What you need:

🥦 1 head cauliflower (cut into florets)
🍗 Option 1: 200 g (7 oz) chicken breast, diced ( Tofu as well)
🥩 Option 2: 200 g (7 oz) ground beef or turkey
🧄 2 cloves garlic, minced
🧀 50 g (½ cup) grated Parmesan
🍞 30 g (½ cup) panko breadcrumbs
🌶 ½ tsp smoked paprika + pinch of cayenne
🍋 Zest & juice of ½ lemon
🧈 1 tbsp olive oil + 1 tbsp melted butter
🧂 Salt & pepper to taste
🌿 Fresh parsley to finish
🍯 Optional: drizzle of honey or balsamic glaze

🔥 How to:

1️⃣ Toss cauliflower + protein in oil, butter, garlic, lemon zest, spices.
2️⃣ Mix breadcrumbs + Parmesan. Coat everything well.
3️⃣ Roast at 220 °C / 425 °F for 30–35 min, flip halfway.
4️⃣ Finish with lemon juice, parsley, optional glaze. Serve hot.

🧠 Why it works:

  • Perfect caramelization on cauliflower
  • Crispy bites of juicy chicken or beef or tofu
  • Parmesan = umami boost
  • One tray = full meal 🙌

🥗 Nutrition per serving (serves 2):

  • Calories: ~420–480 kcal
  • Protein: ~35–40 g
  • Fat: ~20–25 g
  • Carbs: ~18–22 g
  • Fiber: 6 g

📸 

“Crispy Cauliflower just got upgraded 💥 Add chicken or beef, and you've got a protein-packed flavor bomb. One tray, no mess, ALL the yum! Tag your meal prep buddy👇”

📈 

#RoastedCauliflower #ProteinPacked #HealthyDinner #CrispyChicken #GarlicParmesan #MealPrepGoals #EasyWeeknightMeal #OneTrayWonder #LowCarbMeals #VeggieLove #GroundBeefRecipe #ChickenBites #FlavorExplosion #SheetPanMeal #DinnerDoneRight #HealthyComfortFood #QuickDinnerIdeas #RoastedVeggies #CheesyGoodness #OvenBakedDelight #FoodieGram #InstaDinner #WhatsForDinner #FeedFeed #BuzzfeedTasty #SavoryEats #HighProteinMeal #EasyDinnerRecipe #WeeknightDinner #HomeChefLife


Comments

Post a Comment

Popular posts from this blog

Image
Thai-inspired Coconut Lime Fish Curry  .... ....— fragrant, creamy, and zesty in 25 minutes. 📸  🐟  Best Fish Options  for This Dish Use any  white, firm fish  that stays juicy in sauce: Cod (as in the photo) Sea bass Halibut Haddock Tilapia (budget-friendly) Barramundi or snapper Dorada  📝  Ingredients (Serves 2–3) 🐟 Fish & Marinade: 400–500 g white fish fillets Salt & pepper Juice of ½ lime 🍛 Sauce: 1 tbsp coconut oil or neutral oil 2 garlic cloves (minced) 1 tsp fresh ginger (grated) 1 shallot (chopped) 1 red chili or chili flakes (optional) 1 cup (240 ml) full-fat coconut milk ½ cup (120 ml) fish or vegetable stock Juice + zest of 1 lime 1 tbsp fish sauce or soy sauce 1 tsp brown sugar 🥕 Veggies (Optional but great!): 1 carrot (diced) ½ red bell pepper (sliced) Handful chopped fresh cilantro 🔥  Instructions Marinate the fish  with salt, pepper & lime juice for 10 minutes. In a pan,  sauté garlic, ginger, shall...
Read more

Lemon Mousse Cake

Image
🍋 Lemon Mousse Cake 🍋 🍋 Lemon Mousse Cake 🍰 A refreshing, elegant dessert layered with zesty lemon curd, fluffy mousse, and airy sponge cake. A crowd-pleaser for spring & summer! ⏱️ Prep Time: 45 min | Cook Time: 20 min | Chill Time: 4 hrs 🍽️ Serves: 10–12 slices 🧁 Ingredients Sponge Cake: • 6 large eggs (room temp) • 200g / 1 cup granulated sugar • 15ml / 1 tbsp vanilla extract • 120g / 1 cup all-purpose flour (sifted) • 30g / 2 tbsp melted salted butter • 60ml / 2 fl oz Limoncello (optional, for soaking) Lemon Curd: • 6 egg yolks • 200g / 1 cup sugar • 120ml / ½ cup lemon juice (fresh) • Zest of 2 lemons • 115g / ½ cup unsalted butter (cut into small cubes) Lemon Mousse: • ½ batch of chilled lemon curd • 480ml / 2 cups heavy whipping cream • 30g / 2 tbsp powdered sugar • 2.5ml / ½ tsp vanilla extract Vanilla Whipped Cream (Topping): • 240ml / 1 cup heavy cream • 5ml / 1 tsp vanilla extract • 15g / 1 tbsp powdered sugar Optiona...
Read more
Image
🐟 Pan-Seared Halibut with Lemon-Dill Cream Sauce & Toasted Almond-Herb Crust 🍋🌿 ✨ Tender, flaky halibut meets a zesty, silky lemon-dill cream sauce—topped with a nutty, herbaceous almond crust. It’s the kind of elegant, protein-packed dish that feels like a cheat meal—but totally isn’t. Perfect for a high-protein, low-carb dinner that feels fancy but is ready in under 40 minutes! 🌿 🧾  Recipe (Serves 2) Prep : 20 min |  Cook : 15–20 min 🐟 Ingredients: For the Halibut:  • 2 (6–8 oz) halibut fillets (or cod/sea bass) • 1 tbsp olive oil + 1 tbsp butter • Salt & pepper to taste Lemon-Dill Cream Sauce:  • 1 tbsp butter • 1 shallot + 1 garlic clove (minced) • ½ cup white wine • ½ cup fish or veg broth • ½ cup heavy cream • 1 tbsp lemon juice • 2 tbsp dill + 1 tbsp parsley • Salt & white pepper to taste Toasted Almond-Herb Crust:  • ¼ cup chopped/slivered almonds • 1 tbsp parsley • 1 tbsp chives or extra dill • ½ tsp smoked paprika (optional) • Pinch o...
Read more