Polenta Pancakes with Zucchini

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Polenta Pancakes with Zucchini
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
355
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie355 cal.(17 %)
Protein13 g(13 %)
Fat27 g(23 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.9 μg(5 %)
Vitamin E3.9 mg(33 %)
Vitamin K60.8 μg(101 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.3 mg(21 %)
Folate53 μg(18 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C59 mg(62 %)
Potassium532 mg(13 %)
Calcium256 mg(26 %)
Magnesium59 mg(20 %)
Iron3.1 mg(21 %)
Iodine20 μg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids9.9 g
Uric acid63 mg
Cholesterol121 mg
Complete sugar6 g

Ingredients

for
2
Ingredients
70 grams Polenta
400 grams Zucchini
salt
freshly ground peppers
1 lemon (juiced)
3 Tbsps olive oil
10 grams dried Tomatoes (in oil)
2 Tbsps chopped parsley
30 grams freshly grated Parmesan
1 egg
How healthy are the main ingredients?
ZucchiniPolentaolive oilParmesanTomatoparsley

Preparation steps

1.

In a small saucepan, boil 250 ml of salted water (approximately 1 cup) and pour in the polenta. Stir well and simmer over very low heat for about 15 minutes. Leave to swell and then allow to cool slightly.

2.

Rinse and trim the zucchini and cut into very thin slices. Season with salt and pepper and mix in 2 tablespoons of lemon juice and 2 tablespoons of olive oil. Leave to marinate.

3.

For the polenta pancakes, dice the dried tomatoes finely and mix with 2 tablespoons of the tomato oil, the parsley, the Parmesan and the egg. Mix everything into the polenta. Season with salt, pepper and the remaining lemon juice.

Form 6 small pancakes from the polenta mixture and fry on both sides in some olive oil for 4 - 5 minutes.

Serve with the marinated zucchini.