Carrot, Zucchini and Parsnip Frittata Fingers

Photography by Mark O'Meara

Makes: 12 fingers

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients

• Melted butter, to grease
• 2 tsp light olive oil
• 80g (1/2 cup, firmly packed) grated green zucchini
• 60g (1/2 cup, firmly packed) Grated carrot
• 50g (1/2 cup, firmly packed) grated parsnip
• 2 green shallots, ends trimmed,finely chopped
• 3 eggs, lightly whisked
• 40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
• 2 tbs finely chopped fresh parsley
• 1 tbs plain flour, sifted

Method

• Preheat oven to 180°C. Brush a shallow, square 18.5cm (base measurement) cake pan with melted butter to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
• Heat the oil in a medium saucepan over medium heat. Add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool.
• Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.
• Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.

(Source.)

Recipe: Sweet Potato and Zucchini Fritters

Serves: 4

Time to cook: 45 minutes

High Calcium | High Fibre | High Protein | Low Fat | Low Sodium

Ingredients:

• 700g sweet potato, peeled, coarsely grated
• 400g zucchini, peeled, coarsely grated, squeezed of moisture
• 1/2 cup chopped fresh coriander
• 8 green onions, white part only, thinly sliced
• 1 cup self-raising flour
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 4 eggs
• 1/2 cup skim milk
• 2/3 cup low-fat natural yoghurt
• rocket salad, to serve

Method:

Step 1: Place sweet potato, zucchini, fresh coriander and onions into a large mixing bowl. In a separate bowl, combine flour, ground coriander, cumin, eggs and milk; stir until smooth. Add batter to sweet potato mixture. Stir until well combined.

Step 2: Spray a large frying pan with oil and place over medium-high heat. Spoon 1/4 cup of mixture per fritter into the pan, 3 fritters at a time. Cook for 3 minutes each side, or until golden and cooked through. Continue with remaining batter to make 16 fritters, spraying pan with more oil, if necessary.

Step 3: Serve with yoghurt and rocket.

(Source).