Ultimate Healthy Buffalo "Wings"

Hello you guys,

I don't even know what to say about this recipe except for O M G! I can’t even believe it. For years, Jorge and I have had this NFL Sundays tradition, which included watching the games all day & eating buffalo wings. To the point where Sundays = wings. As we know, the buffalo wings restaurants are not the healthiest option, so I always felt a little bit guilty afterward. Well……. I don’t think I’ll ever go back. This Healthy Crispy Buffalo Brussel Sprouts and Cauliflower have made the trick. and no kidding, they are WAY BETTER!.

I also used this same recipe with chicken breasts and it came out wonderful…

GET READY TO UPGRADE YOUR SUNDAYS.

Recipe:
Ingredients

  • 1/2 cauliflower head, cut in florets

  • 8 - 10 Brussel Sprouts, cut in halves

  • 4 eggs or 4 flax eggs

  • 8 oz whole wheat flour

  • 10 oz ground oats or Panko

  • Cayenne Pepper

  • Salt and pepper

Sauce:

  • 6 1/2 tbsp ghee

  • 1 1/2 cup Hot sauce (I used Frank’s original hot sauce)

  • 3 tbsp coconut aminos

  • 3 tsp apple cider vinegar

  • cayenne pepper (to taste). Be careful, it can get really spicy

  • garlic powder

  • salt and pepper to taste

Shoutout to The Real Food dietitians for the sauce recipe! amazing!

Directions:

  1. Wash the Brussel sprouts and the cauliflower thoroughly.

  2. Use the three-step breading method. Season every step with salt, pepper and cayenne pepper.

    1. Flour: fully coat one cauliflower/brussel sprout at a time with flour

    2. Egg wash: transfer to egg wash

    3. Oat/ Panko: fully coat with oats or Panko

  3. Transfer to a parchment paper-lined sheet pan. When all the cauliflower florets and Brussel sprouts are breaded. Season with salt, pepper and cayenne pepper again, drizzle with olive oil and bake @ 350 F for 20-30 min. Until golden brown.

  4. For the sauce, use a saucepan to melt the ghee and add the rest of the ingredients. Whisk until well incorporated.

  5. When the cauliflower + Brussel sprouts are ready, toss with buffalo sauce and serve with celery, carrots, and choice of blue cheese or ranch dressing.

This definitely a new favorite in my family. hope you all like it!

Much love,

Mariana

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Meals, Vegan, WorkshopMariana Garza