The zucchini flower is magnificent and delicious. Mostly eaten as a savoury fritter, it can be stuffed then fried or baked.
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] |
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.
per 1 serving (160 g)
Amount % Daily Value |
Calories 330 |
Fat 16 g 25 % |
Saturated
8.6 g
45 % |
Cholesterol 130 mg |
Sodium 520 mg 22 % |
Carbohydrate 27 g 9 % |
Fibre 1 g 5 % |
Sugars 1 g |
Net Carbs 26 g |
Protein 19 g |
Vitamin A 15 % |
Vitamin C 19 % |
Calcium 22 % |
Iron 19 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Meat and Alternatives | 2 |
Fats | 2 ½ |