DRAGON BITES carb-counted recipe
A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.
A fun way to get your kids to eat their veggies!
These savoury waffles are a great way to incorporate veggies into a meal, they taste great warm for lunch at home, or even luke-warm by snack-time at school, and are quick and easy to make (only 4 steps) for a last-minute supper side on those busy school nights. You can use gluten-free flour as outlined below, or regular flour if you don’t live with the Celiac dragon or a gluten-intolerance. Whip up a batch and ENJOY YOUR VEGGIES!
Now that school is back in session, whether in-person or online, I find myself looking once again for great ideas for school lunches and snacks… Plus I'm always looking for ways to get my kids to eat more veggies… Add in a desire to make good use of that autumn bumper crop of backyard garden zucchini, and that leads us to… crispy Zucchini Fritters!
Gluten-free? Yes (if you use Gluten-Free flour as indicated)
Dairy-free? Adaptable (For dairy-free version, omit Parmesan and sour cream/yoghurt topping.)
Prep: 20 mins
Cook: 20-40 mins
Ready in: under an hour
Total Yield: 8 fritters (4-5" wide)
Carb Content: 12g each (not including Sour cream or Greek yoghurt topping)
- 3 cups (415g) grated zucchini 1 (I used 2 small-ish zucchinis to yield 3 cups)
- 1 cup (112g) grated Parmesan 2 (optional – leave out for dairy-free version)
- 1 minced green onion
- 2 beaten eggs 3
- 1 tbsp chopped fresh dill
- 2 tsp lemon zest
- 1 tsp salt
- 2/3 cup (100g) flour 4
- 1/4 tsp baking powder
- 9g carbs for zucchini
- 4g carbs; 32g fat for Kraft 100% Parmesan Cheese - Shredded
- 2g carbs; 10g fat for eggs
- 80g carbs for Robin Hood Gluten-Free Flour
1 Squeeze grated zucchini to remove liquid.
You can do this by placing the grated zucchini in a colander and then pressing down to force the liquid out the bottom of the colander. Alternately, you could wrap the zucchini in cheese cloth and squeeze several times, working from the top down. If the liquid isn’t removed, the fritters will be soggy.
2. In a medium mixing bowl, stir into the zucchini: Parmesan (if desired), green onion, egg, dill, lemon zest and salt.
3. Next stir in flour and baking powder.
4. Add 1/3 cup portions of batter to a lightly oiled, preheated waffle iron and cook until golden, about 5 min each. If you don’t have a waffle iron, cook them up pancake-style in a frying pan.
5. Serve warm, topped with sour cream or Greek yoghurt and more dill.
Tip from the Trenches
For family suppers, I serve these zucchini fritters with sausages + roast beets, or with a Greek scramble (eggs with black olives, tomatoes, avocado, and feta). I'd love to hear what you pair them with!
CARB & FAT CONTENT:
Total yield: 8 zucchini fritters (530g finished weight) with 95g of carbs and 42g of fat.
Nutrient Content per Fritter: One zucchini fritter contains ~12g carbs and 5g fat.
Nutrient Content by Weight: 100g serving of zucchini fritters contains 18g of carbs and 8g of fat, which means:
Carb Factor = 0.18
Fat Factor = 0.08
Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.
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