Chicken Zucchini Patties with Sweet Potatoes and Lemon Dip
Chicken zucchini patties with sweet potatoes and lemon dip - A modern version of meatballs
Healthy, because
Even smarter
Nutritional values
Chicken meat is a wonderful source of protein and also particularly low in fat - at Irritable bowel syndrome the perfect combination. Excess stomach acid is neutralized by the starch from Sweet potatoes neutralized. Their alkaline properties can help with reflux and its symptom heartburn.
You can also use normal natural yogurt instead of lactose-free yogurt. You can also adapt the herbs for the yogurt dip to your personal taste.
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 11.9 mg | (99 %) | ||
| Vitamin K | 92.1 μg | (154 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 1,424 mg | (36 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 95 mg |
Ingredients
- Ingredients
- 28 ozs Sweet potato
- 4 Tbsps olive oil
- salt
- 1 Zucchini
- 9 ozs chicken breast fillets
- 1 egg
- 3 ozs whole grain breadcrumbs (3 TBSP.)
- peppers
- 1 Tbsp Canola oil
- 9 ozs lactose-free yoghurt (3,5 % fat)
- 1 Tbsp lemon juice
- colorful peppers
- ½ bunch Chives
- 1 handful basil leaves
- 3 ozs Arugula
- 1 Cucumber
Kitchen utensils
Preparation steps
Line a baking tray with baking paper. Clean sweet potatoes, wash thoroughly, and cut lengthwise into narrow wedges. Spread on the baking sheet, drizzle with 2 tablespoons olive oil and salt. Bake in a preheated oven at 200 °C / 400 °F for 30 minutes until golden brown, turning occasionally.
Meanwhile, clean, wash and finely grate the zucchini. Salt, let stand for about 5 minutes. Then rinse in a sieve and squeeze well. Rinse chicken, pat dry, and chop very finely. Mix meat well with zucchini, egg, bread crumbs, salt and pepper and form into 4 patties. Heat canola oil in a skillet and fry patties on both sides for 8-10 minutes over medium heat until golden brown.
For the dip, mix the yogurt and lemon juice, season with salt, pour into bowls and grind over a little pepper. Wash and shake dry the chives, basil and arugula. Cut the chives into small rolls. Clean and wash cucumber, peel if necessary and cut into thin slices. Mix cucumbers and arugula.
Drizzle dip with remaining olive oil and sprinkle with chive rolls. Arrange on plates with patties, sweet potatoes and cucumber-arugula mix and garnish with basil.
