Crunchy oven-fried cauliflower is a satisfying swap for the meat or fried seafood that typically packs this New Orleans favorite. Creamy avocado mayo and crisp cabbage slaw provide additional layers of flavor and texture.
Nutrition per serving may change if servings are adjusted.
2 large eggs
½ teaspoon salt plus a pinch, divided
½ teaspoon ground pepper
1 cup panko breadcrumbs, preferably whole-wheat
4 cups 1-inch cauliflower florets (1 small head)
1 ripe avocado
2 tablespoons mayonnaise
1 teaspoon lemon juice
2 tablespoons cider vinegar
2 tablespoons extra-virgin olive oil
1 teaspoon honey
½ teaspoon spicy brown mustard
3 cups shredded red cabbage
½ cup shredded carrot
4 whole-grain sub rolls (about 3 ounces each)
Position racks in upper third and center of oven; preheat to 425°F. Line a rimmed baking sheet with parchment paper.
Whisk eggs with ¼ teaspoon salt and pepper in a medium bowl. Place breadcrumbs in a large bowl. Toss cauliflower in the eggs then roll in the breadcrumbs to coat evenly. Place on the prepared baking sheet. Coat generously with cooking spray. Bake on the center rack until golden and crisp, about 30 minutes.
Meanwhile, mash avocado in a small bowl. Mix in mayonnaise, lemon juice and a pinch of salt until well combined. Whisk vinegar, oil, honey, mustard and the remaining ¼ teaspoon salt in a medium bowl. Add cabbage and carrot and toss to coat.
Cut each roll in half horizontally. Pull out the soft inner bread, leaving a ½-inch shell. Place the rolls on a baking sheet and bake on the upper rack until lightly toasted, about 3 minutes. Spread 2 tablespoons of the avocado mayo on the top halves. Divide the cauliflower and the slaw on the bottom halves.
538 calories;26 g fat(4 g sat); 11 g fiber; 63 g carbohydrates; 16 g protein; 121 mcg folate; 57 mg cholesterol; 9 g sugars; 0 g added sugars; 3,041 IU vitamin A; 95 mg vitamin C; 110 mg calcium; 3 mg iron; 817 mg sodium; 767 mg potassium
Vitamin C (158% daily value), Vitamin A (61% dv), Folate (30% dv)
Carbohydrate Servings: 4
Exchanges: 4½ fat, 3 starch, 2 vegetable, ½ medium-fat protein