• Jennifer May, Nutritionist

Simple, 3 Ingredient Zucchini Fritters


Calories & Macronutrients (whole recipe):

  • Calories - 327

  • Protein - 15g

  • Carbohydrates 4g

Note: These amounts above account for the recipe as listed below, with 1tbsp of olive oil. Of course, if you use less oil it will have less calories.

It's Friday and time for some more ideas of quick and easy recipes to help you get your weekend off to a great start.

I love Zucchini fritters for a great way to boost your veggie intake. These quick and easy treats can be enjoyed as breakfast, snacks or as part of your main meal. They are easy to prepare and, if preferred, can be prepared in advance and then enjoyed throughout the week warm or cold - the choice is yours.

Personally, I usually enjoy these topped with a little goats cheese, however, in my current pregnant state the soft cheeses and pre-prepared foods are out unless served piping hot. So these are now enjoyed steaming hot, drizzled with organic Greek yoghurt.

Of course, for the dairy free among us, you can enjoy these lovelies with a little hummus or even some chili-jam - YUM!

So enjoy and don't forget to tag us in your re-creations!!

Recipe

  • 1 x grated zucchini (should fill 1 x cup)

  • 2 x eggs

  • Olive oil for cooking - lightly coat the pan before each fritter

  • 1 clove garlic, crushed

  • Sea salt and pepper to taste

  • A pinch of your chosen herbs/spices - I prefer dill, parsley or fresh basil.

Directions

  • Squeeze the zucchini to let out the water. This is most fun when done by hand, though of course you could use a cheese cloth or clean tea-towel.

  • Combine all remaining ingredients in a medium bowl.

  • Stir until well combined.

  • Heat oil in a large pan over medium-high heat.

  • Mould mixture into medium size balls and press flat into pan.

  • Lightly cook until firm on one side, turn and cook the other side.

Notes and tips for modifications:

  • If you plan on bulk cooking these ahead of time, the same mixture could be added to muffin trays and baked in the oven.

  • Adding a small amount of grated cheese to the mix does add a lot of extra flavour. However, if you do so, be mindful that there is no need to add additional salt.

  • Adding a tablespoon of a flour such as a naturally gluten free flour (brown rice, quinoa or millet), oat or spelt flour (not gluten free), or a ground nut meal such as almond meal, can expand this recipe to make additional serves. This also dries out the ingredients, so if using flour it's best not to drain so much fluid from the zucchini. Whether you add flour or not is up to you - it's completely a personal preference. Of course, doing so will increase the carbohydrate content, which could be appropriate at times.

  • I've also added cooked quinoa to this recipe which adds a healthy carbohydrate boost and offers a unique texture variation.

  • You can throw in any alternative veggies you'd prefer for a variation such as carrots, cabbage, cauliflower, grated Brussels sprouts etc.

Until next time, stay deliciously healthy.

Kindest Regards

Jennifer May BHSc(NutMed).Adv.Dip.Nut.Med.ATMS.MINDD

Nutritionist

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