1. Prepare the Zucchini:
Grate 1 medium zucchini into a bowl. Sprinkle with 2 teaspoons of salt and let it sit for 10 minutes. This step helps to draw out excess water from the zucchini.
After 10 minutes, squeeze out the excess liquid from the zucchini using your hands or a cheesecloth. This will ensure the zucchini mixture isn’t too watery.
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2. Prepare the Egg Mixture:
Hard-boil 3 chicken eggs in a pot of water for about 10 minutes. Once cooked, peel them and chop them finely. Set aside.
In a separate bowl, beat 2 raw chicken eggs. Add the drained zucchini, chopped green onion, minced garlic (if using), and 1 tablespoon of flour. Mix well until everything is evenly combined.
3. Cook the Zucchini Pancakes:
Heat a skillet over medium heat and add a little olive oil. Spoon the zucchini mixture into the skillet, forming small pancakes.
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Fry the pancakes on each side for about 5 minutes, or until golden brown and cooked through. Remove from the skillet and set aside on a paper towel to absorb any excess oil.
4. Prepare the Rice:
Rinse 1 cup of rice under cold water until the water runs clear. This step removes excess starch and prevents the rice from becoming too sticky.
In a saucepan, heat 2 tablespoons of olive oil over medium heat. Add the rice and sauté for 3-4 minutes, stirring constantly to toast the rice slightly.
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Pour in 2 cups of hot water and add a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 10 minutes or until the rice is tender and the water is absorbed.
5. Combine and Serve:
Once the rice is cooked, fluff it with a fork and mix in the chopped parsley for a burst of freshness and flavor.
Serve the zucchini pancakes alongside the fluffy rice and chopped boiled eggs. Enjoy this wholesome, delicious meal that’s perfect for a healthy dinner option!
Cooking Tips
Remove Excess Moisture: Ensuring the grated zucchini is well-drained is key to achieving perfectly crispy pancakes. If the mixture is too wet, the pancakes may not hold together well.
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Use Hot Water for Rice: Cooking rice with hot water shortens the cooking time and helps achieve a better texture.
Adjust Seasonings to Taste: Feel free to add your favorite herbs and spices, such as dill, black pepper, or paprika, to enhance the flavor of the dish.
Nutritional Benefits
Low in Calories: Zucchini is a low-calorie vegetable that is packed with vitamins, making it an excellent choice for weight loss.
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High in Protein: Eggs provide a substantial amount of protein, which helps in building muscle and keeping you full longer.
Rich in Fiber: Rice, especially if using brown rice, offers a good amount of fiber, aiding in digestion and promoting a feeling of fullness.
Why You’ll Love This Recipe
Simple and Quick: This recipe can be prepared in under 30 minutes, making it perfect for busy weeknights.
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Healthy and Satisfying: With its blend of protein, fiber, and healthy fats, this dish provides a balanced meal that supports weight loss.
Flavorful and Versatile: The combination of zucchini, eggs, and rice is flavorful, and you can easily adjust the recipe to suit your taste.
Dietary Information
Gluten-Free Option: Use a gluten-free flour alternative for the zucchini pancakes to make this dish gluten-free.
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Vegetarian Option: This recipe is naturally vegetarian but can be adjusted further to meet vegan requirements by using egg substitutes and oil instead of butter.
Why This Recipe Works
The zucchini provides bulk and fiber while keeping the dish low in calories. Eggs add the necessary protein, making this meal both filling and nutritious. By combining these ingredients with rice, you get a well-rounded dish that satisfies hunger and aids in weight loss. The simplicity of the ingredients ensures that the meal is not only easy to make but also affordable and accessible.
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