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Health

Whole Grains Versus Refined

Charlyn Fargo on

1/4 teaspoon black pepper

2 large eggs, beaten

2 cloves garlic, minced and divided

2 tablespoons olive oil, divided

1/4 cup nonfat plain Greek yogurt

1/2 cup olive oil mayonnaise

1/4 teaspoon grated lemon zest

 

1 teaspoon fresh lemon juice

Toss together zucchini and 1/4 teaspoon salt in a large fine mesh strainer or a colander lined with paper towels. Let stand 15 minutes. Press with a large spoon to drain some liquid. Transfer zucchini to a clean kitchen towel and squeeze to remove all remaining liquid. Stir together zucchini, flour, cheese, green onions, Italian seasoning, pepper, eggs and 1 clove minced garlic in a medium bowl. Heat 1/2 tablespoon oil in a large nonstick skillet over medium heat. Add zucchini mixture in heaping tablespoons to skillet to make 4 fritters. Flatten with the back of a spoon to create thin fritters. Cook until fritters are crisped around the edges and the bottoms are golden brown, about 2 minutes. Flip and cook 1 to 2 minutes longer or until done. Transfer to a paper towel-lined plate. Repeat 3 times with remaining oil and batter. While fritters cook, stir together yogurt, mayonnaise, lemon zest and juice, 1 clove minced garlic and 1/2 teaspoon salt. Serve sauce with fritters. Serves 8 (2 fritters and 1 tablespoon sauce).

Per serving: 120 calories; 4 grams protein; 7 grams carbohydrate; 9 grams fat (1.5 grams saturated); 50 milligrams cholesterol; 1 gram fiber; 2 grams sugars; 240 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

 

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