Servings: 3

Weight Watcher Smart Points: 5

Preparation Time: 25 Minutes

Cooking Time: 35 Minutes

Ready In: 60 Minutes


  • 5 cups fresh cauliflower florets with an inch of stalk
  • 2 tablespoons Dijon mustard
  • 4 egg whites
  • 1 teaspoon fresh parsley, chopped
  • 1 teaspoon Italian seasoning
  • 1/2 cup panko crumbs
  • 2 tablespoons Parmesan cheese, grated
  • 4 ounces 50% reduced fat sharp cheddar cheese, shredded
  • sea salt and fresh black pepper
  • 1/4 cup seasoned bread crumbs
  • 1/2 cup skim milk
  • 3 tablespoons water
  • 1 teaspoon whole wheat flour


  1. Preheat oven to 425 degrees F
  2. Lightly coat a large baking sheet with non-stick cooking spray.In a wide, shallow dish whisk the egg whites, mustard, water and a couple pinches each of salt and pepper together
  3. In a separate, wide shallow dish combine the panko, bread crumbs, parmesan and Italian seasoning together.Dip the florets one at a time by holding onto the stalk end first into the egg mixture allowing excess to drip off then into the bread crumbs twirling them to coat evenly all the way around
  4. Place on baking sheet
  5. Repeat until all are coated
  6. Discard any leftover egg and bread crumb mixtures.Bake 20-26 minutes or until a fork pokes into them easily and the outsides are lightly golden.To make the sauce whisk the milk, mustard and flour together in a small sauce pan over medium-high heat; bring to a simmer whisking often
  7. Reduce heat to low, stir in cheddar cheese and parsley and continue stirring until cheese is melted and mixture is smooth
  8. Remove from heat
  9. Season lightly with salt and pepper
  10. Serve immediately.

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