zucchini and Parmesan Quinoa Bites

Slimming Eats Recipe

Serves 2

Extra Easy – 1 HEa per serving

Green – 1 HEa per serving

Ingredients

• 1/2 cup of uncooked quinoa
• 1 zucchini (courgette), grated
• 56g of parmesan (2 HEb’s)
• black pepper
• 1 egg, beaten
• 1 egg white
• 240ml of chicken or vegetable stock
• low calorie spray

Method

Thoroughly rinse the quinoa under cold water

Add the quinoa to a chicken/vegetable stock and bring to a boil. Reduce heat, cover and allow to simmer on a low heat until stock is absorbed. Turn off heat, but leave lid on to continue to steam for approx 5-10 mins. Then using a fork, fluff up the quinoa. Each grain should have what looks like a little hair when cooked.

Transfer to a bowl and allow to cool.

Preheat oven to 180c or 350f (gas mark 4)

Grease a mini muffin pan with some low calorie spray

Squeeze excess moisture from the zucchini (courgette) and add this into the quinoa along with the parmesan. Season with some black pepper.

Add the beaten egg and egg white and thoroughly mix ingredients together.

Spoon the mixture into the holes in the muffin pan and gently push down with the back of a spoon.

Place in the oven and bake for approx 20-25 mins until lightly golden.

Allow to cool  slightly in the pan and then gently ease out each quinoa bite with a small spoon.

Makes approx 12 mini bites.

If you prefer, you can scoop the mixture onto a greased baking tray and make the mixture into thin patties, by flattening down with a fork and baking until crisp and golden. Gently flip half way through cooking time.

These are great served with salads or as a side dish to a main meal.

The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

 

Filed under: cheese, Extra Easy, grains, beans or pulses, Green, lunch, side dish