Crispy Curry Cauliflower
Cauliflower like never before: instead of boiling it soft, you toss it in warm spices and roast it until crisp and golden. Curry and paprika turn plain florets into an aromatic highlight that doubles as an easy side for chicken breast. It comes together quickly, is naturally gluten-free and fits nicely into a carb-conscious way of eating.
Ingredients
- 0.5 cauliflower, cut into florets
- curry powder, to taste
- paprika, to taste, mild or hot as you like
- sea salt, to season
- 2 tbsp oil
- 2 chicken breast fillets
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 370 kcal | 740 kcal |
| Carbohydrates | 8 g | 16 g |
| Protein | 48 g | 96 g |
| Fat | 16 g | 32 g |
| Fibre | 4 g | 8 g |
| of which sugar | 4 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C) and line a baking tray with baking paper.
- Cut the cauliflower into florets and add them to a freezer bag along with the curry powder, paprika and 1 tbsp of the oil. Seal the bag and shake well until the florets are evenly coated. Adjust the amount of spices to your taste and preferred heat. Curry powder alone works well too.
- Tip: Wear disposable gloves so the spices don't stain your hands.
- Spread the coated florets in a single layer on the prepared tray and sprinkle with a little sea salt.
- Roast in the preheated oven for about 20 minutes until crisp, turning occasionally.
- While the cauliflower roasts, heat the remaining 1 tbsp oil in a pan and fry the chicken breast fillets on both sides until golden and cooked through.
- Serve the crispy curry cauliflower alongside the pan-fried chicken breast.
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Nutrition facts per serving (estimate)
| Calories | 370 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 48 g |
| Fat | 16 g |
| Fibre | 4 g |
| of which sugar | 4 g |
Frequently asked questions
Can I make the curry cauliflower without chicken?
Yes, the curry cauliflower is lovely as a purely vegetarian side or as a light snack on its own.
How spicy does the cauliflower get?
That's up to you: the more hot paprika and curry powder you use, the more intense the heat. You can also stick to mild curry powder only.
Does this recipe suit a low-carb way of eating?
Yes, cauliflower is naturally low in carbohydrates and this recipe contains no other carb sources, so it works well for a carb-conscious approach.
Can I use a whole cauliflower?
Absolutely. For 4 people, simply use a whole cauliflower and scale up the spices to match.
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