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Beet Greens Fritelle

Ingredientslow-gi-recipe-Beet-Greens-Frittelle-300x199

  • 7 oz beet greens (15 leaves with stems)
  • 1 Tbsp olive oil
  • 3/4 cup chopped red onion (3 oz)
  • 1 large clove garlic, minced
  • ½ tsp sea salt
  • freshly ground black pepper to taste
  • 1 1/2 Tbsp lemon zest (yellow part only)
  • 2 large eggs
  • 2 egg whites or 1/2 cup egg substitute
  • 1/2 cup freshly grated parmigiano-reggiano cheese
  • 1/4 cup flavored bread crumbs

 

Directions

  1. Wash and pat dry beet greens. Coarsely chop and set them aside.
  2. Heat a large nonstick pan over medium-high flame. Add the olive oil, onion, garlic, salt and pepper. Saute’ for 1 minute, stirring frequently.
  3. Add in the greens, lower to medium heat and continue cooking for 5 minutes. Stir occasionally.
  4. Add in the lemon zest, mix throughly. Adjust seasonings. Set aside to cool.
  5. In a mixing bowl whisk together the next 4 ingredients (eggs through breadcrumbs). Add to the vegetable mixture and combine well using a wooden spoon.
  6. Over a medium flame heat a 5½” cast iron frying pan, previously coated with vegetable spray. Drop ½ cup of vegetable mixture into pan, slightly flatten with the back of a fork and cook for approximately 2 minutes on each side. Continue until all the vegetable-egg mixture is cooked. Serve hot, warm or cold.

 

Courtesy of:

Johanna Burani, MS, RD, CDE

Nutrition Facts

Serving Size: 1 fritter (2 work well as an entree!)

Servings Per Recipe: approximately 4

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Amount Per Serving

Calories 170

Total Fat 9 g
Saturated Fat 3 g

Cholesterol 106 mg
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Total Carbohydrate 10 g
Dietary Fiber 3 g

Protein 13 g