Many people are aware of the benefits of vegetable dishes, but not all of these dishes are equally good for those who follow health and pay attention to the calorie content of lunch. The fact is that in addition to healthy vegetables, the composition may not include the most useful products. A big role is played by the method of cooking. For this reason, some proponents of healthy eating doubt that squash fritters can be light and healthy. However, they are wrong: there are dietary pancakes made of zucchini, and there are quite a few options for their preparation.
Cooking Features
Diet squash fritters are prepared not quite as usual. The differences relate to the recipe, and cooking technology. Therefore, before proceeding with the process, it is a good idea to study the advice of experienced cooks.
- Wheat flour, which is added to the dough for squash fritters when prepared according to a traditional recipe, significantly increases the calorie content of the dish. In addition, it is not recommended for those who are on a low carbohydrate diet, suffer from diabetes. Therefore, it is better not to use it for dietary pancakes. Usually it is replaced with oatmeal or oatmeal, ground bran or try to do without it, thickening the dough with cottage cheese, grated cheese, tying vegetable ingredients with eggs.
- Given the need to avoid adding a significant amount of binding ingredients to the dough and a thickener such as flour, it is necessary to take measures to make the dough less liquid without them. So that vegetables do not produce too much juice, they are not chopped too much, rubbed on a coarse grater. Grater with small holes or a blender in the preparation of dietary pancakes from zucchini do not use.
- Despite the fact that vegetables are not chopped too much, they secrete juice, and they must be squeezed through a sieve before combining with other components. Squeezed juice is not necessary to pour out: if you have no contraindications, you can drink it half an hour before meals or half an hour after it, because it contains a lot of vitamins.
- For frying zucchini fritters, you can only use frying pans with a high-quality non-stick coating. This way you can fry fritters with minimal or no vegetable oil. If there are no similar utensils in your kitchen, pancakes can be baked in the oven, smeared with butter and put dough in it.
- To make pancakes faster to cook and not to burn, you should fry them under the lid. This will make them more lush.
- If you want dietary pancakes to keep their pomp, it is better not to stack them, but distribute them immediately into portions.
As a sauce for diet zucchini pancakes, it is best to submit a fermented milk product, adding chopped fresh greens to it. We are talking about yogurt, yogurt, kefir.
A simple recipe for zucchini dietary pancakes
Composition:
- zucchini - 0.5 kg;
- carrots - 150 g;
- onions - 100 g;
- chicken egg - 2 pcs .;
- salt, pepper - to taste;
- vegetable oil - as needed.
Method of preparation:
- Wash zucchini well. If you have one large zucchini, you need to clean it, removing the peel with a peeler, cutting, removing the seeds with a spoon. Young squash does not need to be cleaned.
- Grate squash pulp grated with large holes.
- Peel the carrots. Grind it in the same way as zucchini.
- Mix the vegetables, lightly salt and place in a sieve. Place the strainer over the pan into which the juice will flow. After 15-20 minutes, squeeze the vegetables through a sieve. Drain juice in a glass, transfer the vegetable mass to a bowl.
- Peel the onion and chop it finely. If desired, it can also be rubbed.
- Add the onion to the rest of the vegetables, stir.
- Pepper vegetables, break an egg in them. Stir. Smash the second egg, mix again.
- Grease a non-stick pan with oil. It is better to use olive, because it does not emit harmful substances when heated. If you prefer sunflower or corn, use refined.
- Heat the pan and put vegetable mass on it. Cover with a lid.
- Roast, turning occasionally, so that the pancakes are not burnt, for 10 minutes.
If you used too much butter for frying, then before eating the pancakes, put them on a napkin for 5-10 minutes - it will absorb excess fat.
Dietary pancakes from zucchini and oatmeal
Composition:
- zucchini - 0.5 kg;
- chicken egg - 2 pcs .;
- instant oatmeal - 80 g;
- oat bran - 80 g;
- baking powder - 1 sachet;
- salt, sweetener - to taste;
- vegetable oil - as required.
Method of preparation:
- Wash and clean the zucchini, rub them. When cooking diet pancakes according to this recipe, you can use a grater with small holes or even a blender, since the bran will absorb excess moisture and the dough will still not be very liquid.
- Use a blender or coffee grinder to grind oat bran. Pour them and half of the oat flakes into the squash puree. Stir. Leave for 15 minutes.
- Add a pinch of salt and sweetener. For example, you can add 2 stevia tablets, diluting them with a spoon of water. This amount of stevia is enough to make zucchini fritters sweet.
- Add the eggs and mix well. Let the dough stand for another 5 minutes.
- Add oatmeal to thicken the dough to the desired consistency. If you fry in a pan, the consistency should be like that of thick sour cream, for baking in the oven it can be made even thicker.
- Fry pancakes in a frying pan or bake in the oven. Fry for 10 minutes, bake for 20 minutes.
Such diet pancakes from zucchini can be served for dessert. Also, they are well suited for breakfast. As a sauce for them, you can serve fruit and berry puree or savory yogurt.
Dietary pancakes from zucchini with bell pepper and curd
Composition:
- zucchini - 0.5 kg;
- Bulgarian pepper - 0, 25 kg;
- chicken eggs - 2 pcs .;
- hard cheese - 100 g;
- low fat cottage cheese - 100 g;
- oatmeal - 50 g;
- flax bran - 100 g;
- garlic - 2 cloves;
- lemon juice - 20 ml;
- celery greens - 20 g;
- salt, ground paprika - to taste;
- vegetable oil - as needed.
Method of preparation:
- Washed and peeled zucchini grate large.
- Remove the stem from the pepper, remove the seeds. Pepper wash, dry. Finely chop.
- Chop celery greens.
- Crush the garlic.
- Mix all ingredients, after half an hour, squeeze them to remove excess juice.
- Add salt, paprika and lemon juice to vegetables. Enter the crushed bran. Leave for 15 minutes.
- Add cottage cheese, grated through a sieve, and finely grated cheese, mix.
- Beat in the eggs and thicken the dough with oatmeal to a consistency of very thick cream.
- Fry the pancakes in a small amount of butter, forming them with a tablespoon.
Such fritters can not only be fried, but also baked. It will take about 10 minutes to fry them, and bake twice longer, placing them in an oven heated to 180 degrees.
Dietary squash pancakes can be prepared according to different recipes, having obtained completely different dishes at the exit. For this reason, those who adhere to the principles of healthy eating will not hurt to write several recipes in their cookbook at once.
