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.
- 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