![the ingredients to make the Panko-Crusted Cauliflower Steaks](https://www.eatingwell.com/thmb/jHC9nQcfl2TPZ9KzVRxjcKMy9Qs=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-Cauliflower-Steak-step-01-46984-2d89dc65dd0843148113fd7ba049631e.jpg)
Greg DuPree
Ingredients
-
2 medium heads cauliflower
-
1/4 cup extra-virgin olive oil plus 2 tablespoons, divided
-
1/4 cup grated Parmesan cheese, divided
-
1 tablespoon salt-free Italian seasoning
-
1 1/2 teaspoons grated lemon zest, plus lemon wedges for serving
-
1/4 teaspoon salt
-
1/3 cup whole-wheat panko breadcrumbs
-
2 medium cloves garlic, grated
Directions
![a recipe photo of the Panko-Crusted Cauliflower Steaks](https://www.eatingwell.com/thmb/GdF5Ml8QEyHqYNHljnJRPoU9Mxk=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-Cauliflower-Steak-Beauty-01-4698647029-0af6bf8409444fabacb2314b0525a4ce.jpg)
Greg DuPree
-
Preheat oven to 425°F. Line a large baking sheet with foil. Remove and discard outer leaves of cauliflower heads; trim stems. Place the cauliflower heads, stem-side down, on a cutting board; cut 2 (3/4-inch) steaks from the center of each. Reserve the remaining cauliflower for another use. Arrange the steaks in a single layer on the prepared baking sheet.
Greg DuPree
-
Stir 1/4 cup oil, 2 tablespoons Parmesan, Italian seasoning, lemon zest and salt in a small bowl until combined. Brush the mixture on the top of each cauliflower steak (about 1 tablespoon each). Roast until the cauliflower is fork-tender, about 20 minutes.
-
Meanwhile, combine panko, garlic, 1 tablespoon oil and the remaining 2 tablespoons Parmesan in a small bowl.
-
Remove cauliflower from oven. Reduce oven temperature to 400°F. Sprinkle each steak evenly with the panko mixture; gently pressing to adhere.
Greg DuPree
-
Roast until the panko is golden brown, about 5 minutes. Drizzle the cauliflower steaks with the remaining 1 tablespoon oil. Serve with lemon wedges, if desired.
Greg DuPree
EatingWell.com, March 2024
Nutrition Facts (per serving)
284 | Calories |
23g | Fat |
16g | Carbs |
6g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 cauliflower steak | |
Calories 284 | |
% Daily Value * | |
Total Carbohydrate 16g | 6% |
Dietary Fiber 5g | 17% |
Total Sugars 3g | |
Protein 6g | 12% |
Total Fat 23g | 30% |
Saturated Fat 4g | 21% |
Cholesterol 5mg | 2% |
Vitamin A 20µg | |
Vitamin C 79mg | 88% |
Vitamin D 0µg | |
Vitamin E 3mg | 23% |
Folate 97µg | |
Vitamin K 43µg | |
Sodium 349mg | 15% |
Calcium 116mg | 9% |
Iron 2mg | 9% |
Magnesium 40mg | 10% |
Potassium 548mg | 12% |
Zinc 1mg | 9% |
Vitamin B12 0µg | |
Omega 3 0g |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.