Junk Food Flip Recipes

Junk Food Flip Recipes


We all love comfort food, but not the fat and calories.

Nikki Dinki, host of “Junk Food Flip” on the Cooking Channel shows us how to put a healty twist on our favorite junk food!


Cauliflower Parmesan
Serves 2

1 head cauliflower (about 1.5) pounds
½ cup flour
1 teaspoon kosher salt, plus more for sprinkling
½ cup panko
¼ cup Italian breadcrumbs
¼ cup grated parmesan, plus more for garnish
1 egg
1 tablespoon water
½ pound thin spaghetti
1 cup tomato sauce, warmed
¼ cup shredded mozzarella cheese

1. Preheat oven to 450°F. Line a baking sheet with parchment paper or spray it with cooking oil and place a large pot of salted water over high heat for cooking the thin spaghetti.

2. If there are any leaves attached to the cauliflower heads, remove them but leave the stems intact. Cut the cauliflower in half vertically through the center; then cut a ½-inch-thick “steak” from the flat side of each half. Save the rest of each head for another use (*see notes at the end of the recipe).

3. Mix the flour and salt together on a small plate. Whisk together the eggs and water in a shallow bowl. Toss the panko and Italian breadcrumbs together with the parmesan cheese on a second small plate.

4. One at a time, dip each cauliflower steak first into the flour, turning to dust both sides and tapping off any excess; then into the egg mixture, turning to coat both sides and allowing any excess to drip off; and finally into the bread crumbs, making sure the crumbs coat all sides of the steaks. Lay the coated cauliflower on the baking sheet and cook until golden brown and crispy – about 25 minutes, flipping halfway through.

5. Meanwhile add the linguine to the now-boiling water and cook according to the package directions until al dente. Drain and set aside.

6. Remove the cauliflower parmesan from the oven and sprinkle with salt; top each steak with 1 tablespoon of the marinara sauce and 2 tablespoon of the mozzarella cheese. Return to the oven until the cheese is melted and bubbly, 3 to 5 minutes more.

7. To serve, divide the linguine among two dinner plates; spoon half of the remaining marinara sauce over each serving and top with the cauliflower parmesan. Pass more Parmesan at the table.

NOTES: Only pieces of cauliflower from the center of the head will make nice steaks but the extra florets from the sides of the head can make “cauliflower parmesan nuggets”, Simply take these pieces and prepare them just like you do the steaks in the directions, you can either put the sauce and cheese on them or leave the sauce on the side and let your kids dip them in. The bottom line; you will end up with something your kids will go nuts for!

Butter-Free Garlic Bread:

Canola oil cooking spray
12 cloves garlic, minced
12 ounces plain fat-free Greek Yogurt
1/2 teaspoon cayenne pepper
Kosher salt
2 teaspoons fresh thyme leaves, finely chopped
2 ounces shredded parmesan cheese
2 loaves Italian bread, 14-inches by 3-inches, 1-inch of each end cut off and discarded, split length-wise

Switch an oven on to the broil setting with a rack set in the upper third of the oven.

Heat a small sauté pan set over medium heat and spray with cooking spray. Add the garlic and cook until softened, 3-5 minutes. Remove the pan from the heat and cool slightly.

Whisk together the Greek yogurt, cayenne pepper, 1/2 teaspoon salt, thyme and cooked garlic in a medium mixing bowl. Spread 1/4 of the mixture on to 1 piece of halved bread cut-side-up. Top with 1/4 of the parmesan cheese. Repeat this process on the remaining bread.

Place the bread in a single layer on a large baking sheet and cook under the broiler until the yogurt mixture and cheese is lightly browned and the bread is crisp, 5-7 minutes.

Cut each piece of bread in half cross-wise to make 8 total bread pieces.


Gluten-Free Chocolate Chip + Peanut Butter Cookies
Makes 16 cookies

One 15.5-ounce can of chickpeas, drained and rinsed (1¾ cups after draining)
½ cup dark brown sugar
¼ cup peanut butter
¼ cup quick cooking oats
2 teaspoons vanilla extract
½ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon kosher salt
1/3 cup chocolate chips, plus more for a garnish

1. Preheat the oven to 350ºF. In a food processor, blend the chickpeas, brown sugar, peanut butter, oats, vanilla extract, baking powder, baking soda, and salt—until smooth. Transfer the ingredients to a medium bowl and mix in the chocolate chips by hand.

2. Use a nonstick baking pan, or line a pan with parchment paper. Scoop the dough, in heaping tablespoons and roll into a ball, place onto the pan about 2 inches apart. Garnish the cookies by sticking a few extra chocolate chips to the tops of each one. Bake until the cookies are brown on the tops and bottoms, but still slightly soft in the centers—15 minutes.