Zucchini, oatmeal & chickpea fritters with grilled chicken, tomato, feta & mint salsa

We have a brand new NutritionConfidence recipe, created by chef, Vanessa Marx!

The oat bran and chickpea flour used in the fritters provide a good source of healthy soluble fibre, which lowers the glycaemic index of this dish and aids in blood sugar control. Adding zucchinis not only ups the fibre content even further, but is also an easy way to get in a portion of veggies.

Instead of using store-bought marinades, which are often high in salt, sugar and preservatives, Vanessa has packed in some punchy flavours by using paprika, lemon and thyme to season the chicken.

INGREDIENTS (Serves 4)

For the Fritters:

1/2 cup ground oats or oat bran

1/2 cup chickpea flour

1 tsp baking powder

1/2 cup low fat milk

2 free-range eggs

3 medium zucchini, grated

10 ml chopped fresh parsley

a pinch of salt & pepper to season

10 ml canola oil

  • In a bowl, mix together the ground oats and chickpea flour, with the baking powder and seasoning.
  • Make a well in the centre, and add the two eggs and milk.
  • Mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix well.
  • Heat a non-stick pan on a medium heat, and drizzle with half a teaspoon of the canola oil.
  • Spoon a tablespoon at a time into the pan to make the individual fritters.
  • Let the fritter form a crust on the underneath side and become golden brown and set a little, before flipping them over with a spatula.
  • Let the fritters cook through and have colour on both sides, then remove from the pan and set aside.
  • Cook the fritters in 2 batches, so you don’t over crowd the pan.
  • Set them aside on a platter or plate.

Makes 12 fritters

For the Chicken:

4 free-range chicken breasts

1/2 tsp smoked paprika

zest & juice of 1 lemon

5 ml chopped fresh thyme

salt and pepper to season

10 ml canola oil

  • Cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper
  • Put a frying pan on a high heat and add the canola oil.
  • When the pan is hot, add the chicken breasts and cook for around 2 minutes on each side, until browned, and cooked through.
  • Remove the chicken strips from the pan heat and set aside until you are ready to serve.

For the Salsa:

2 large tomatoes

30 g spring onion

1 TBL chopped fresh mint

100 g feta, cut into cubes

1 TBL lemon juice

1 TBL olive oil

salt & pepper

  • Roughly chop the tomatoes into dice, and slice the spring onion
  • Mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon juice and olive oil. Season to taste and mix well.

To assemble:

  • Place the fritters onto individual plates or a platter to serve.
  • Top the fritters with the grilled chicken
  • Pile the salsa over the top of the chicken and garnish with fresh coriander leaves

 

Nutrition information: Per serving (recipe serves 4)

Chicken*: Energy: 160 kCal/ 675 kJ, Fat: 3.6 g, Carbohydrates: 0.27 g, Fibre: 0.33 g, Protein: 31.4 g, Sodium: 95 mg

*130 g raw portion per chicken breast

Fritter: Energy: 43 kCal/ 178 kJ, Fat: 2.1 g, Carbohydrates: 2.9 g, Fibre: 1 g, Protein: 2.5 g, Sodium: 210 mg

Salsa*: Energy: 107 kCal/ 448 kJ, Fat: 6 g, Carbohydrates: 4.9 g, Protein: 6.2 g,  Sodium: 181 mg

*Using reduced fat feta


The perfect Braai Day side dish!

If you are planning to celebrate Braai Day this weekend, add this delicious, South African Baby Marrow, Feta & Peppadew Salad to your menu. Created by dietitian and co-author of Eat Ting, Mpho Tshukudu, this salad is versatile and goes well with meat, chicken and fish.

Baby marrows are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.

INGREDIENTS

4 medium baby marrows (about 180 – 200g)

1/2 cup (125 ml) peppadew peppers, drained and roughly chopped and 1 Tbsp of the liquid

1 tsp (5 ml) + 1 Tbsp (15 ml) olive oil, divided

1 cup (250 ml / 220 g) halved cherry tomatoes – use different colours if available

Juice of 1/2 lemon

1 garlic clove, minced

2 Tbsp (30 ml) fresh thyme

3 Tbsp (45 ml) chopped chives

(60 g) feta cheese, broke into small pieces or cubed

Salt and pepper to taste

METHOD

Preheat grill to medium. Slice baby marrow into 1/2 cm rounds.

Toss the baby marrow with 1 tsp (5 ml) oil.

Lay the baby marrow on a hot grill and turn once water droplets form on top, and there are slight char marks on the heated side.

Place the baby marrow on a cooling rack to cool, in a single layer to prevent them going too soft

In a large bowl, toss together baby marrow, peppadew peppers, tomatoes, chives and thyme.

In a small bowl, whisk together the remaining oil, lemon juice, garlic and black pepper.

Add the dressing to the vegetables and toss to coat.

Add feta cheese.

 

NUTRITIONAL ANALYSIS PER SERVING

This recipe serves 4.

 

Energy: 113.75 kCal / 477.75 kJ

Carbs: 9.7 g

Protein: 4.2 g

Fat: 8.2 g

Sodium: 197.8 mg

Fibre: 1.5 g

 


NEW Recipe: Lettuce & Pea Soup

Our latest NutritionConfidence recipe is from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp. A perfect winter warmer Lettuce & Pea Soup.

We love this recipe because it is a really smart way of including green leaves into your eating routine during the cold winter months! A great starter for a dinner party.

 The dietitians say:

  • This delicious soup contains a whopping 4 vegetable servings, making it a really healthy meal and gets you very close to your 5 a day quota.
  • In addition, it is high in fibre, making it the perfect meal for helping sensitive tummies keep regular. The fibre comes from the peas, chickpeas and the lettuce.
  • The benefits of increasing your fibre intake for gut health is well documented – healthy gut = happy you!

INGREDIENTS (Serves 4)

5 ml         butter (1t)

5 ml         olive oil (1t)

3 leeks    well washed and sliced with the green tops

1 ml         dried crushed garlic (¼ t)

2.5 ml     salt (½ t)

1              head of butter lettuce, finely sliced

250 g      frozen peas (1½ c)

1.25 L     boiling water (5 c)

15 ml      chicken flavour or vegetable stock powder (1 T)

125 g      tinned chickpeas (½ x 410 g tin, drained)

125 ml    chopped parsley (½ c)

METHOD

  1. Melt the butter and olive oil together.
  2. Add the leeks and crushed garlic and salt.
  3. Sauté over medium heat for 3 minutes until soft.
  4. Add the sliced lettuce and the peas.
  5. Add boiling water and stock powder.
  6. Boil for 5 minutes uncovered.
  7. Add the chickpeas and heat through.
  8. Add the parsley and liquidize until the soup is smooth.
  9. Reheat before serving.
  10. Optional: serve with one slice of bread with avocado as a topping, per serving (½ avocado is equivalent to 2 fats)

NUTRIENTS PER serving (200 ml of soup)

Energy                                   740 kJ

Protein                                   6.7 g

Carbohydrates                     28.0 g

Total sugars                         6.2 g

Added sugar                        0.0 g

Total Fat                                3.1 g

Saturated fat                         0.8 g

Fibre                                      6.4 g

Sodium                                 773 mg

One serving is equivalent to ½ carbohydrate, 1 protein and 4 vegetables.

FOOD FOR SENSITIVE TUMMIES

Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then the book, “Food for Sensitive Tummies” is for you! Having a sensitive tummy or super sensitive tummy (irritable bowel syndrome) can be one of the most debilitating health issues to deal with. In Food for Sensitive Tummies, Gabi Steenkamp and Cath Day show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat. Their recipes also feed your gut microbiome with nourishing food substances important for maintaining health. From fresh and healthy breakfast ideas, to wholesome mains such as Butternut, Aubergine and Rocket Lasagne, cooking for sensitive tummies has never been so easyL 

Food for Sensitive Tummies can be ordered directly from the authors via this page or via email (info@catherineday.co.za or info@gabisteenkamp.co.za).