It’s summer and chances are you have your own crop of zucchini or you have neighbors who are offering up their excess garden bounty. Here’s a tasty recipe that will make even the staunchest veggie-phobes eat their greens. Tip: Make sure you squeeze as much water out of the shredded zucchini. So, move over tater tots … there’s a new tot in town!
Yield: 3 Servings (5 tots each)
- cooking spray
- 1 packed cup grated zucchini
- 1 large egg
- 1/4 medium onion, minced
- 1/4 cup grated reduced fat sharp cheddar cheese
- 1/3 cup seasoned breadcrumbs
- 1/4 tsp kosher salt and black pepper to taste
- Preheat oven to 400°F. Spray a baking sheet with cooking spray.
- Grate the zucchini into a clean dish towel until you have 1 packed cup. Wring all of the excess water out of the zucchini, there will be a lot of water.
- In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
- Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16 to 18 minutes, turning halfway though cooking until golden. Makes 16.
Calories: 108 • Fat: 4.3 g • Protein: 6.8 g • Carb: 11.5 g • Fiber: 1.8 g • Sugar: 2g
Sodium: 262 mg
Key Ingredient Benefits
Egg: This ingredient offers essential amino acids and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein. The egg is one of the few foods to naturally contain vitamin D. All of the egg’s vitamin A, D, and E are in the egg yolk.
Onion: This veggie contains a number of flavonoids, one being quercetin (found in Juvenon’s Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.
Sharp Cheddar Cheese: This sharp-tasting cheese that, like other cheeses, is a good source of protein and calcium, but it is also calorie-dense and high in saturated fat, which can increase your risk of cardiovascular disease. Use this cheese judiciously or select a reduced-fat version and take advantage of its nutritional benefits while minimizing unhealthy extras.
Zucchini: This summer garden staple has a tender texture with a slightly sweet flavor and, at just 21 calories per cup, it makes a welcome addition to a calorie-controlled diet. Zucchini boasts a rich nutritional profile, and it offers health benefits thanks to its phytonutrients (lutein and zeaxanthian) mineral (manganese) and vitamin content (vitamin C).