Target Health Blog

Chou-fleur Frit Avec Une Sauce Incroyable

February 18, 2019

Target Healthy Eating

This recipe is so-o delicious, especially with the sauce, (Jules gives this 5 stars, and can't stop eating it), that I decided to jazz it up with a French name. You will not believe how easy and quick it is to make. Once you make this, you will never stop eating it. Did I mention how healthy and low in calories it is?©Joyce Hays, Target Health Inc.
Ever since this recipe was created, we can't stop eating it. We've had it for dinner, lunch, brunch and on Sunday, while playing Scrabble, we munched. It's good with everything: with fish, seafood, chicken, beef, filet mignon, etc. This has become one of our favorite veggie recipes so that now, automatically, we double the recipe each time its cooked. ©Joyce Hays, Target Health Inc.
Tasted by itself, you cannot believe this sauce will be good with the fried cauliflower; however, there's a chemical reaction, so that the combo of veggie plus sauce is really amazing! You will not want to eat it without the sauce. ©Joyce Hays, Target Health Inc.


Extra virgin olive oil for cooking

1 large cauliflower, cut into bite sized florets

2 or 3 large or extra large eggs, lightly beaten

1/2 cup chickpea flour

1 cup panko flakes

1/4 cup scallions, chopped, for garnish


4 cloves garlic, sliced

1 teaspoon sriracha

2 teaspoons cornstarch

1 pinch chili flakes

2 Tablespoons low-sodium soy sauce

1/3 cup chicken stock or broth

2 Brimming Tablespoons of honey

Zest of 1 lemon

Juice of 1 lemon

2 inches ginger root, peeled then grated

1 Tablespoon water mixed with the 2 teaspoons cornstarch (above) in a small dish or a cup

Here are ingredients all ready to go. ©Joyce Hays, Target Health Inc.



  1. Separate each cauliflower floret.
Rinse the cauliflower and separate the florets. ©Joyce Hays, Target Health Inc.
  1. Cover each cauliflower floret, in the chickpea flour.
  2. Then cover the floret in the beaten egg mixture.
  3. Finally, coat the floret in the Panko flakes.
Get the 3 bowls ready of almond or chickpea flour (I've been trying out cricket flour lately), beaten eggs, and Panko flakes. Use the Panko flakes, which are lighter, and not the Panko crumbs. ©Joyce Hays, Target Health Inc.
  1. Add some of the olive oil into a large skillet.  Turn the flame to medium and cook the coated cauliflower.  Turn each piece with tongs, until each floret is a golden brown.
Just enough oil to cover bottom of skillet. Then start to fry over medium heat, using tongs to turn constantly. Only cook the cauliflower in one layer, as you see above. You may have to cook in batches, which is not a big deal. ©Joyce Hays, Target Health Inc.
Above is the golden to golden brown color you want. When the entire floret has these colors, it's done. ©Joyce Hays, Target Health Inc.
  1. When done, put each floret on a large platter covered with paper towel.  Of course, remove the paper towel before serving.
When done, put into a bowl or plate with paper towels, to drain any excess oil.©Joyce Hays, Target Health Inc.


  1. Around the stove, surround yourself with all the ingredients for the sauce.
  2. Get out a small sauce pan and turn the heat to medium.
  3. While constantly stirring, add: the chicken broth, soy sauce, lemon juice & zest, sriracha, honey, garlic slices, grated ginger, chili flakes.  Keep stirring until all ingredients are well combined.
I have the perfect tiny saucepan, to make the sauce for the cauliflower. I got this for very little, at Amazon. ©Joyce Hays, Target Health Inc.
  1. Finally, give the solution of water and corn starch a good stir, then pour it into your sauce.  All the time, keep stirring.
  2. When you see that the sauce has thickened, remove from heat and pour the sauce into a gravy boat for the table.
  3. Just before serving the cauliflower, put it into a warming drawer or oven, just to heat it up a little.  Also, try to serve the sauce when nice and hot.  Pour a little of the sauce over the cauliflower, before serving. Then people can add more at the table, as they wish.
The Amazing Cauliflower with Sauce is good with chilled white wine (we first tried chardonnay) and also good with one of our favorite Cabs, Paul Hobbs (in photo above). ©Joyce Hays, Target Health Inc

From Our Table to Yours

Have a Great Week Everyone!

Bon Appetit!

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