Enjoy this quick and healthy recipe that’s sticky and spicy and finger-licking good! Ditch deep-frying for an air-fryer and make your own hot sauce, with a touch of cinnamon for sweetness. Warning! Watching your favourite sports game will be taken to the next level.
Here’s the recipe:
Ingredients
Serves 4-6
Sticky sauce:
- 1/2 cup (125ml) homemade hot sauce (see recipe right)
- 1/4 cup (60ml) butter
- 1 Tbsp (15ml) brown sugar (use unprocessed or coconut sugar)
- 4 tsp (20ml) Worcestershire sauce
- 2 tsp (10ml) smoked paprika
- 1 stick cinnamon
Cauli wings:
- 1 cup (250ml) flour (wholewheat or cake)
- 1/2 punnet (10g) parsley or coriander, chopped
- 1 tsp (5ml) ground cumin
- 2 tsp (10ml) paprika
- Pinch chilli flakes or cayenne pepper
- 1/2 cup (125ml) panko crumbs (or regular breadcrumbs)
- Salt and pepper
- 1 cup (250ml) milk
- 3/4 cup (180ml) plain double-cream yoghurt
- 2 heads (300g each) cauliflower, broken into florets
- Olive oil, for drizzling
For serving:
Cucumber and celery sticks, plain yoghurt, fresh coriander and lime wedges
Method
- Combine the sauce ingredients in a pot and simmer for 5 minutes, until butter has melted. Whisk well, season to taste then set aside, keeping it warm.
- Combine flour, herbs, spices, breadcrumbs and seasoning in a bowl. Whisk milk and yoghurt together in a separate bowl. Dip half the cauliflower in milk mixture, shake off excess and toss in flour mixture to coat evenly. Place in a single layer in an air-fryer basket, season and drizzle with oil.
- Cook on fry setting for 18 minutes or until crispy, turning cauliflower halfway. Set aside and keep hot. Repeat with the remaining cauliflower.
- No air-fryer? No problem! Bake the cauliflower at 220°C for 20 minutes, flip and bake for another 10 minutes.
- Toss hot cauliflower ‘wings’ in sticky sauce. Serve immediately, with cucumber and celery sticks, coriander and lime wedges, and yoghurt for dipping.
This delightful recipe is perfect as a starter or a snack and is bound to put a smile on your and your guest’s faces, happy air-fryer-ing! Enjoy many other tasty and healthy recipes. Try these easy-to-make, quick and healthy recipes here.