Zucchini

Zucchini Pancakes


Zucchini Pancakes
Serves 4 (2 pancakes)

1-2 medium zucchinis (approximately 1 pound) shredded
2 eggs
1 cup panko bread crumbs
1/2 cup onion, minced
Salt and pepper to taste

  1. Combine all ingredients.
  2. Preheat non-stick skillet over medium high heat.
  3. Spray with cooking spray.
  4. With clean hands, form batter into 8 balls (2-3 ounces each.)
  5. Place batter balls in skillet and press down with a spatula. Let them cook until the edges turn brown (2-3 minutes).
  6. Flip and finish cooking (another 2-3 minutes.)
  7. Serve warm with sour cream, plain Greek yogurt, apple sauce or butter and maple syrup.
Nutritional data:
Calories:       100
Fat:              2.9g
Sat fat:         0.8g
Chol:      105.8mg
Sodium:   85.1mg
Carbs:        12.5g
Fiber:           1.3g
Protein:        5.5g

Zucchini Fries

Zucchini Fries
Serves 4

1 medium (6-8 inches long) zucchini
1 egg white
1/4 cup water
1 cup panko bread crumbs
Your preferred seasoning (I used Penzey’s Sunny Paris.)

1.  Preheat oven to 375
2.  Cut zucchini in half, giving you two halves, each 3-4 inches long. Leave the skin on.
3.  Slice zucchini into strips, approximately 1/4 inch wide. They should end up looking like raw french fries. 
4.  Put egg white and water into a bowl and whisk until frothy.
5.  Mix panko crumbs and seasoning together in a bowl large enough to hold the zucchini strips.
6.  Taking a few strips at a time, dunk into egg wash, then lay in crumbs. Toss to coat. The zucchini will not be covered completely.
7.  Place in a single layer on a grease baking pan or pizza stone.
8.  Bake for 25 minutes, or until firm but not crunchy.
9.  Serve with ranch dressing, barbecue sauce, cocktail sauce or honey-mustard (seen above).

Honey-Mustard Dressing
1 tablespoon honey
1 tablespoon coarse-ground German mustard

Nutritional data (Zucchini only, no sauce):
Calories:       75
Fat:               0.6g
Sat Fat:         0.1g
Chol:               0mg
Sodium:        80mg
Carbs:        12.7g
Fiber:           1.5g
Protein:       4.5g

Zucchini-Potato Pancakes

Make 4 pancakes, each about 4 inches
1 small (6 inch) zucchini, shredded, skin on (approximately 1 1/3 cup)
2/3 cup shredded cooked potatoes (approximately 5 ounces)
2 large eggs, lightly beaten
2 Tablespoons Parmesan cheese
1/8 tsp black pepper
1.  Gently mix together.
2.  Pre-heat a non-stick skillet over medium and spray with cooking spray.
3.  Divide batter into four portions (approximately 1/2 cup each.)
4.  Fry until the edges begin to brown (4-5 minutes).  Turn and continue until finished cooking.
Top with plain Greek yogurt, applesauce, or butter and maple syrup. Or serve at breakfast with a single fried egg on top of each pancake.


Nutritional Data:
Cal:  86
Fat:  3.3g
Sat Fat: 1.2g
Chol: 107.2mg
Sodium: 105.4mg
Carb: 8.7g
Fiber: 0.4g
Protein: 5mg