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
10ml chopped fresh parsley
a pinch of salt & pepper to season
10ml 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 and juice of one lemon
5ml chopped fresh thyme
salt and pepper to season
10ml 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
30g spring onion
1 tbsn chopped fresh mint
100g feta, cut into cubes
1 tbsn lemon juice
1 tbspn olive oil
salt and pepper
– Roughly dice the tomatoes, 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.
Healthy eating is so important!
Recipe courtesy of chef Vanessa Marx for ADSA
