Recipes... prunes with panache...
ZUCCHINI and PRUNE FRITTERS served with QUINOA SALAD
Preparation time: 30 minutes
This tasty, fresh and healthy meal will be a hit with the entire family at lunch or dinner. So quick to make too.
Level of difficulty: Easy
Prep time: 30 minutes
Serves: 4. Makes approx. fifteen ˝ cup size patties.
500g zucchini, grated
1/2 cup (100g) Australian prunes, pitted
1 cup green peas
1 small bunch parsley, finely chopped
1 small bunch dill, finely chopped
1 onion, minced
2 garlic cloves, minced
˝ cup plain flour
3 tbsp grated parmesan
1 tbsp olive oil
Salt and pepper to taste
1 cup quinoa
1 ˝ cups water
2 shallots chopped
Zest of 1 lemon
1 tbsp fresh parsley chopped
Salt & pepper to taste
Place grated zucchini in a bowl with a good pinch of salt and leave to drain for 10 mins. Then squeeze out as much liquid as you can.
Cover prunes it hot water and let soak for 5 mins then drain. Process in a blender or food processer until smooth.
Mix all ingredients together. Heat a tbsp of olive oil in a frying pan and place ˝ cup size portions in the pan. Cook on one side then gently turn and cook on the other side.
To make the quinoa salad, cook 1 cup of washed quinoa in 1˝cups of water. Cook for approx. 15 mins or until all the liquid is absorbed. To the cooked quinoa add lemon zest and shallots, fresh herbs, salt and pepper.
NUTRITION per pattie (15 patties)
Energy 440kJ, Protein 5g, Total fat 2g, Saturated fat <1g, Total Carbohydrates 14g, Total sugars 4g, Dietary fibre 3g, Sodium 45mg
7g prunes per serve (13% of daily 50g serve of prunes)
• Source of protein
• Low in saturated fat
• Source of fibre
• Low in sodium
Recipe owned by: The Australian Prune Industry Association @ausprunes
Recipe developer: Fiona Walmsley
Styling: Lisa Madigan
Photography: Lean Timms