Stuffed courgette flowers with olive dressing

Vegetarian
Very Healthy
Health score
66%
Stuffed courgette flowers with olive dressing
35 min.
4
648kcal

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Ingredients

  • 100 flour plain
  • 100 cornstarch 
  • 200 ml seltzer water cold
  • 300 mozzarella cheese 
  • 12  zucchini 
  • servings unrefined sunflower oil for deep frying
  • small handful olive green good pitted chopped
  •  tomatoes diced ripe deseeded
  • tbsp citrus champagne vinegar 
  • tbsp olive oil extra virgin extra-virgin
  • small bunch basil thinly sliced

Equipment

  • bowl
  • frying pan
  • oven
  • sieve

Directions

  1. For the dressing, combine the olives, tomatoes and vinegar with seasoning and enough of the oil to bind. Set aside, then add the basil just before serving.
  2. Sieve the flours with a pinch of salt into a large bowl and make a well in the centre.
  3. Pour in the water and stir to combine. Do not overbeat the mixture it should be just combined and can have a few lumps.
  4. Drain and pat the mozzarella balls dry, tear into small pieces, then season. To stuff the flowers, open the petals, pop in some mozzarella, then gently twist the petals to re-seal them.
  5. Heat the sunflower oil in a large pan until a cube of bread browns in 20 secs. Drop the flowers into the batter, then remove, shaking off excess. Fry in batches of 2 or 3 until lightly golden, drain on kitchen paper and season with a little salt. Keep warm in a low oven as you cook the rest. Pile onto a platter and drizzle with the dressing.

Nutrition Facts

Calories648kcal
Protein16.29%
Fat44.87%
Carbs38.84%

Properties

Glycemic Index
56.25
Glycemic Load
16.75
Inflammation Score
-10
Nutrition Score
37.768261121667%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.08mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:648.27kcal
32.41%
Fat:33.1g
50.93%
Saturated Fat:12.24g
76.52%
Carbohydrates:64.47g
21.49%
Net Carbohydrates:56.76g
20.64%
Sugar:17.19g
19.1%
Cholesterol:59.25mg
19.75%
Sodium:612.2mg
26.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.05g
54.09%
Vitamin C:114.06mg
138.25%
Manganese:1.34mg
67.11%
Phosphorus:535.57mg
53.56%
Vitamin B2:0.9mg
53.06%
Vitamin B6:1.05mg
52.55%
Potassium:1775.49mg
50.73%
Folate:202.85µg
50.71%
Calcium:492.2mg
49.22%
Vitamin A:2320.45IU
46.41%
Vitamin K:46.78µg
44.56%
Magnesium:136.33mg
34.08%
Vitamin B1:0.51mg
33.86%
Selenium:23.15µg
33.07%
Fiber:7.72g
30.86%
Zinc:4.44mg
29.57%
Vitamin B12:1.71µg
28.5%
Vitamin E:4.06mg
27.09%
Vitamin B3:4.6mg
23.01%
Iron:4.12mg
22.88%
Copper:0.42mg
21.09%
Vitamin B5:1.47mg
14.75%
Vitamin D:0.3µg
2%