Recipe: Beet Greens Fritelle

Beet Greens FrittelleIngredients

7 ounces beet greens (15 leaves with stems)
1 tablespoon olive oil
¾ cup chopped red onion (3 ounces)
1 large clove garlic, minced
1 capful of vinegar
Freshly ground black pepper to taste
1 ½ tablespoon lemon zest (yellow part only)
2 large eggs
2 egg whites or ½ cup egg substitute
½ cup freshly grated Parmigiano-Reggiano cheese
¼ cup flavored bread crumbs

Directions

  1. Wash and pat-dry beet greens. Coarsely chop and set them aside.
  2. Add olive oil, onion, garlic, vinegar, and pepper to a large nonstick pan heated over medium high flame. Sauté for one minute, stirring frequently.
  3. Add in the greens, lower to medium heat and continue cooking for five minutes. Stir occasionally.
  4. Add in the lemon zest, mix thoroughly. Adjust seasonings. Set aside to cool.
  5. In a mixing bowl, whisk together the eggs, egg whites, cheese and breadcrumbs. Add the vegetable mixture and combine well using a wooden spoon.
  6. Over a medium flame, heat a 5 ½ inch 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 each side. Continue until all the vegetable-egg mixture is cooked. Serve hot, warm, or cold.

Nutrition Information

Servings per recipe: 4

Amount per serving: 170 calories, 9 grams fat, 3 grams saturated fat, 10 grams carbohydrates, 3 grams fiber, 13 grams protein

For more healthy diet ideas or a personalized consultation, contact Ripa Center Dietitian Linda Gavrielov, RD, MS, CDN, at dietitianlinda@cooperhealth.edu or call 856.673.4923.

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