Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Feta Courgette Patties with Yoghurt Dip
- For the patties
- 750 grams Zucchini
- 1 bunch scallions
- 2 Tbsps Dill (finely chopped)
- 2 Tbsps parsley (finely chopped)
- 3 eggs
- 1 Tbsp ground paprika (sweet)
- 250 grams Feta (crumbled)
- 125 grams Pastry flour
- olive oil (to fry)
- For the yogurt sauce
- 300 grams Yogurt (0.1% fat)
- 2 Tbsps lemon juice
- 2 garlic cloves
- 2 Tbsps parsley (chopped)
- salt
- freshly ground peppers
For the patties:
Rinse and trim the zucchini and grate coarsely. Drain in a colander and season with 1 1/2 teaspoons of salt. Mix well and leave to stand for about 15 minutes before squeezing.
Rinse, trim and finely chop the white section of the scallions.
Combine the zucchini with the onions, dill, parsley, eggs and paprika in a large bowl. Mix and season with salt and pepper. Gradually stir in the feta and flour and mix well.
Heat some oil in a skillet over medium heat. Carefully place spoonfuls of the zucchini mixture into the hot oil with space between each one. Flatten and fry for about 4 minutes until golden brown. Drain on absorbent paper and keep warm until serving.
For the yogurt sauce:
Combine the yogurt with lemon juice, crushed garlic and parsley and season with salt and pepper.
To serve:
Arrange the zucchini patties on a plate and serve with the yogurt sauce.
(Percentage of daily recommendation)
| Calorie | 529 cal. | (25 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
Healthy, because
Whether green, yellow, large or small: courgettes taste slightly nutty, but reserved and very mild. At the same time, the vegetables score points with plenty of potassium and magnesium and even contribute to the iron supply. For example, 100 grams of zucchini contains 1.5 milligrams of the trace element that is so important for blood formation. On top of that, protein from eggs, feta and yoghurt is added.
Even smarter
Fresh courgettes keep for up to ten days in the vegetable compartment of the refrigerator. However, you should not store the courgettes together with apples or tomatoes, because both contain a gas called ethylene. This makes the crunchy zucchini quickly weaken!