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Stuffed Zucchini Flowers

2 Reviews
100% would make this recipe again

The zucchini flower is magnificent and delicious. Mostly eaten as a savoury fritter, it can be stuffed then fried or baked.

Preparation : 15 min Cooking : 30 min
330 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1/2 tsp olive oil, for the baking sheet 2.5 mL
8 zucchini flowers 80 g
2 bocconcini / fresh mozzarella 110 g
4 anchovy fillets, cut into two pieces 16 g
1/4 cup white flour (all purpose) 35 g
1 eggs size large, lightly beaten
1/4 cup bread crumbs 35 g
vegetable oil spray
ground pepper to taste [optional]

Before you start

The zucchini flowers can be bought from the producers or at farmers markets. They are very delicate and must be consumed on the same day they are picked. You should first open them (even if they are shrivelled up) to make sure that no insect is hiding inside. Then, wash and gently pat them dry.

Method

  1. Preheat the oven to 190°C/375°F. Oil a baking sheet lightly.
  2. Prepare 3 shallow dishes: Put the flour in one dish, beat the eggs in the second dish, put the bread crumbs in the third dish.
  3. Stuff each flower with a small piece of cheese and half anchovy. Close the flower, then dip it first in the flour, then in the egg. Let the excess egg drip off before coating the flower in the bread crumbs. Turn the flower to coat on all sides.
  1. Put the flowers on the oiled baking sheet and spray them evenly with a vegetable oil spray. Bake them in the middle of the oven for 25 to 30 min, turning them once. For a nice crust, turn on the top broiler for the last 2 minutes. Sprinkle with freshly ground pepper, then serve.

Nutrition Facts Table

per 1 Serving (160g)

Amount

% Daily Value

Calories

330

Fat

16 g

25 %

Saturated 8.6 g
+ Trans 0.4 g

45 %

Cholesterol

130 mg

Sodium

520 mg

22 %

Carbohydrate

27 g

9 %

Fibre

1 g

5 %

Sugars

1 g

Protein

19 g

Vitamin A

15 %

Vitamin C

19 %

Calcium

22 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 1 ½ servings
Milk and Alternatives : 1 servings
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Copper, Magnesium, Manganese, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Zinc
Good source of  :
Calcium, Iron, Phosphorus, Vitamin B12, Vitamin B2
Excellent source of  :
Folacin, Niacin, Selenium, Vitamin B1
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Meat and Alternatives 2
Fats 2 ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again