recipe- zuccinini fritters
recipe by http://www.thehealthychef.com
When I’m pushed for time and need to create a meal that’s quick, healthy + purely delicious, I make zucchini fritters. What I love about these is that they not only taste great but they marry with so many of my favourite ingredients such as Persian feta, baby spinach, lemon + avocado. Enjoy them hot or cold - perfect for breakfast, picnics or take to work lunch boxes.
I love using zucchini when making healthy gluten free breads or lightly roasted ribbons layered into vegetable lasagne topped with fine grated parmesan or fresh made ricotta. My recipe for fritters also lends itself to the most delicious vegetable muffins or frittata and I scatter with ricotta or a little feta before I bake.
What makes it great:
The delicate creamy flavour of zucchini means you can enjoy them raw in salads or cooked such as in my low carb spag bol. Low in fat and carbs and a good source of protein + fibre that fills you up + keeps blood sugars steady, making zucchini a perfect food if you’re watching your weight.
500 g (17 1/2 oz) zucchini (summer squash/ courgette)
1 cup (150 g / 5 1/4 oz) green peas
1 bunch parsley chopped (60 g/ 2 oz)
1 bunch mint chopped (20 g / 3/4 oz)
4 spring onions, sliced
good pinch sea salt
generous grind of black pepper
zest from 1 lemon
½ cup (50 g/ 1 3/4 oz) almond meal (see notes on alternatives)
Grate the zucchini and place into a colander.
Sprinkle with a just little sea salt and mix through. (not too much salt just a nice pinch)
Sit for 10 minutes.
Squeeze out all the moisture from the zucchini with your hands – I like to grab handfuls and squeeze out as much liquid as I can.
Place the zucchini into a large bowl.
Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and almond meal or the other alternative flours if using.
Mix well until combined. At this stage it’s good to test cook a fritter to make sure it holds together well. Add a touch more almond meal or alternative flour if you need it.
Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through.
Serve and Enjoy.
Makes 12 fritters
Nutritional info per fritter:
Protein: 4 g
Carbs: 2 g
Total fat: 4 g
Saturated: 0.8 g
Sodium: 121 mg
Fibre: 2 g
Notes on almond meal alternatives:
50 g of brown rice flour or chickpea flour can replace almond meal in this recipe.
2 tablespoons coconut flour can replace almond meal in this recipe
Additions to fritters:
Add 100 g grated feta
Serve fritters with the following:
Persian feta or Labna
Sumac roasted cherry tomato
Smoked salmon + lemon
Avocado + baby spinch + Salsa Verde
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