Here’s a fun play with cruciferous vegetables that I’m sure you’ll enjoy eating.

A great healthy version of fried chicken that your kids will enjoy eating too.

Benefits of cruciferous vegetables:

  • Good source of vitamin C, folic acid, iron, calcium & selenium
  • High in fiber & a good source of vegetable-based protein
  • Supports reduced inflammation
  • May help lower the incidence of cancer & heart disease

Recipe (Serves 4)

Chicken:

  • 8 free range chicken tenders
  • 1/2 cup cassava flour
  • 2 eggs
  • 1 cup Ronili Foods Cauli Crunch “breading”
  • 1 tsp paprika
  • 1 tsp baharat seasoning
  • 1/2 tsp cayenne pepper
  • 1 tsp salt
  • 1 tsp black pepper
  • Avocado oil spray

1). Season the cassava flour with the spices & place into a container

2). Mix the 2 eggs & place into a container

3). Add the Cauli Crunch into a container

4). Coat each tender in cassava flour -> eggs -> Cauli crunch

5). Place onto a baking rack set atop a baking tray

6). Spray the top of the chicken with avocado oil

7). Place into 375 dF oven & cook 10-12 minutes until chicken > 165 dF

Delicata Squash:

  • 1 large delicata squash, cut into rings and de-seeded
  • 1 tbsp avocado oil
  • 1 tsp rosemary
  • 1/2 tsp salt
  • 1/2 tsp black pepper

1). Place the squash in a bowl & coat with the remaining ingredients

2). Place onto baking rack & roast in the oven at 375 dF for 15-20 minutes until tender

Cauliflower:

  • 1 large cauliflower, cut into florets
  • 1 tbsp avocado oil
  • 1 tsp ground cumin
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp Parmesan cheese

1). Place cauliflower in a bowl & coat with remaining ingredients

2). Pace onto a baking rack & roast in the oven at 375 for 20-30 minutes until tender

Cruciferous Greens:

  • 1 bag Trader Joe’s Cruciferous Crunch Collection (kale, Brussel sprouts, broccoli, green & red cabbage)
  • 1 tsp avocado oil
  • 1 tsp Trader Joe’s black garlic
  • 1/2 tsp salt
  • 1/2 tsp black pepper

1). Heat up a skillet over medium-high heat & add avocado oil

2). Add cruciferous veg blend

3). Season with remaining ingredients

4). Cook til tender & slightly charred

Assembly:

  • 1 tbsp extra virgin olive oil

1). Place 3 squash rings on a plate

2). Add cruciferous greens in between rings

3). Place 2 pieces of chicken atop

4). Place cauliflower around the plate

5). Drizzle with extra virgin olive oil

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