Zucchini Fritters

Don’t knock it until you try it.  Think the ‘Big-M’ hash-browns but HEALTHY – HEALTHY – HEALTHY.  Simple and fun to prepare and work both for breakfast with maple syrup, sour cream or ketchup.  Additionally we’ve used this as a packed lunch item. Each summer, after a zucchini bake-a-thon, I shred my remaining squash into 4 cup baggies for making recipes like this one.  Just thaw and go!

Prep Time: 20 minutes                Cook Time: 5 minutes          Serves: 4-7                                                                               Serving Size: Makes about 14 fritters (2-3 a piece)

Ingredients:

  • 4 cups shredded zucchini
  • 2/3 cup all purpose flour
  • 2 large eggs, lightly beaten
  • 1/3 cup sliced scallions (green and white parts)
  • Vegetable Oil
  • Rock Salt

Place the shredded zucchini in a colander set over a bowl and sprinkle lightly with rock salt. Stand for 10 minutes.

OH – I have to tell you why.   any vegetables, like zucchini, cucumber, Summer squash, and eggplant, have a high water content, so to avoid dishes from turning into a diluted, soggy mess, treat the vegetables by salting and draining them first. The salt draws out the water by OSMOSIS (see you can use that word again after grade 8).  This is called disgorging vegetables.

You can either use your hands to squeeze out as much liquid from the zucchini as you can – or place in a colander and press to release water content.

Transfer zucchini to a large bowl. Add the flour, eggs, sliced scallions, 1/4 teaspoon salt and 1/8 teaspoon pepper to the bowl, stirring until the mixture is combined. Heat vegetable oil in a large saute pan over medium-high heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked through.

Darling Daughter’s Notes:  Oh my word.  I thought mom was nuts but these were AWESOME!  Of course I had mine with ketchup ~ just like a hash brown. 

Suggested Nutritional Values (2 fritters): Calories 100, Protein 4g, Carbohydrates 15g, Dietary Fiber 2g, Sugars 2g, Total Fat 3g, Cholesterol 30mg, Sodium 13mg

Great Mineral Bonuses:  Vitamin K 18%, Folate 14%, Selenium 13%, Copper 10%

Diabetes Type 2 Suggestions:   No seriously – this is the BOMB recipe!  Low calorie, low carbohydrate, low sugar and low sodium.  You could try experimenting with gluten free flour or whole wheat (to up fiber) – however remember that changing the flour can change the consistency (heaviness) of the end product.

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