Zucchini-Rice Fritters
Natural rice contains considerably more vitamins, minerals, and fiber than milled white rice. With a small change to the recipe, it is also suitable for those who cannot tolerate gluten: simply replace the wheat flour with potato or rice flour.
Tip for saving fat: use a a low-fat, spicy, hard cheese.
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 48.2 μg | (80 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 474 mg | (12 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 ozs Long grain rice (cooking time: 10 minutes)
- salt
- 2 slim Zucchini
- 1 pc Cheese (preferably Gruyere cheese)
- ½ bunch parsley
- 3 sprigs mint
- 2 eggs
- 3 Tbsps Pastry flour
- 1 pinch ground paprika (sweet)
- peppers
- 1 Tbsp olive oil
- 8 Tomatoes
- 2 Tbsps Fruit Vinegar (such as raspberry or apple cider vinegar)
- 2 tsps grapeseed oil
Preparation steps
Cook rice in salted water according to package instructions. Meanwhile zucchini, rinse, trim and grate finely with the grater over a bowl. Add 1 teaspoon of salt, mix well and let stand for 10 minutes.
Meanwhile, grate the cheese. Rinse the parsley and mint, shake dry, pluck off the leaves and chop finely.
Place zucchini in a sieve and press out moisture. Mix in a bowl with cheese, herbs, eggs and flour.
Drain the rice and let cool slightly. Then mix with the zucchini mixture. Season well with paprika, salt and pepper.
Coat the bottom of a large non-stick pan with oil and heat. Add 1 tablespoon portions of the zucchini mixture to the pan and cook over medium heat until golden brown on each side, about 4 minutes.
Stack cooked fritters on a plate, layering a paper towel between the fritters. Place in preheated oven at 175°F to keep warm.
Rinse tomatoes, cut out stems and cut the tomatoes into slices. Arrange on a plate. Drizzle with oil and vinegar, season with salt and pepper and serve with the fritters.