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Zucchini and Squash mashed Potato Balls

Zucchini and Squash mashed Potato Balls
Yields4 Servings
DifficultyIntermediateCook Time45 mins
 3 PotatoesScrubbed, peeled, cubed, washed and dried
 1 cup Water
 1 cup ZucchiniDiced small
 1 cup Yellow SquashDiced small
 ¼ cup 1/4 Cup OnionsChopped fine
 ½ tsp Black PepperGround
 ½ tsp Salt
 2 Egg whites
 ½ cup CornWhole kernel, unsalted, rinsed and drained
 ¼ cup Broccoli FloretsWashed, chopped fine
 Cooking Oil Spray
1

In a medium-sized, nonstick pot, on medium heat, add cubed potatoes and 3/4 cup of water. Cover and cook for about 20-25 minutes.

2

When potatoes are almost cooked, add the zucchini and squash; cook for another 10-12 minutes until all vegetables are tender.

3

Remove from heat and mash the potatoes and vegetables. Add the chopped onions, corn, and broccoli florets (reserve some corn and broccoli florets for garnish), salt and pepper; mash well until a soft dough consistency.

4

Divide the dough into 12 equal parts, and make a flat kebab. Dip the kebab into an egg white wash.

5

In a medium-sized, nonstick skillet, on medium-high heat, evenly spray cooking oil spray for 2 seconds.

6

Pan fry two kebabs at a time, cooking both sides for 4-5 minutes or until golden brown. Continue until all kebabs are pan fired, adding 2 seconds of cooking spray between batches.

7

Once all the kebabs are cooked, let them cool slightly and then take each kebab and reshape to a tight ball.

8

Place the balls on a serving plate and garnish with the reserved corn and broccoli florets.

Chef's Tip:




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Nutrition Facts

4 servings

Serving size

1


Amount per serving
Calories140
% Daily Value *
Total Fat 2.5g4%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 340mg15%
Total Carbohydrate 25g10%
Dietary Fiber 3g11%
Total Sugars 4g
Protein 5g

Vitamin A 10mcg2%
Vitamin C 35mg39%
Calcium 4mg1%
Iron 6mg34%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Whole Wheat Penne with Chicken and Vegetables

1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.

2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.

Honey Garlic ShrimpsChoice of your vegetable (bell peppers, onions, squash etc.) can be added to the skewers in between the shrimps.