Carrot & Courgette Tots
(Adapted from Damn Delicious’ Zucchini Tots Recipe)
This delightful recipe defies any belief that healthy food lacks flavour. If anything, I’ve gone a step further and made my own tweaks to it to ensure it’s healthy with a capital H. Clean eating is here to stay folks, and you know what? It tastes damn good!
I made a batch of these to take to my local Slimming World group meeting for a taster session. They went down a storm! Yay me, happy tummies = happy Liz.
To meet my eating plans protocol, I had to make a change to the panko ingredient in the original recipe. I didn’t need shop bought panko because I was going to make my own panko a-thank you very much, using wholemeal bread because it’s high in fibre and all that jazz. The result was excellent; I simply can’t understand why brown panko isn’t a thing?! Well anyway, it’s definitely my thing now and I’ll be using it in future recipes that call for panko. I feel like I’ve said panko a million times. Here’s another one for good measure. The names Panko, Brown Panko.
A little point to mention here; make sure you squeeze as much moisture out of the carrots and courgettes as possible, to ensure crisp, golden tots. Omitting this step will result in soggy tots - yuck!
These are great for serving as finger food at a buffet, to wow a crowd, to nibble on if you’re feeling peckish and to throw at non- healthy food believers. Take that!
Makes 30-35 tots
Prep Time: 40 minutes
Total Time: 1 hour
For the Tots:
3 medium carrots, grated
3 medium courgettes, grated
2 wholemeal slices of bread (crusts removed to weigh 60g)
50g grated mozzarella
30g grated parmesan
2 large eggs, beaten
1 tsp dried oregano
1 tsp dried basil
½ tsp garlic granules
½ tsp onion powder
½ tsp paprika
Salt & pepper to taste
To Finish Off:
Chopped fresh parsley or coriander
Preheat the oven to 200°C/°180C fan and spray a large baking tray with 1 kcal-a-spray oil. In a large colander over the sink, mix grated carrot, courgette and a tsp salt till well incorporated. Allow to sit for at least 10 minutes.
Meanwhile make the brown panko breadcrumbs. Pulse wholemeal bread in a food processor till panko sized crumbs form, not too fine. Place on a clean, small baking tray and bake for 6-8 minutes, shaking the tray every 2 minutes to avoiding burning. Remove from the oven and set aside.
Squeeze as much moisture out of the carrot and courgette as possible. I use heavy duty kitchen paper, place the grated carrot and courgette in, seal and give it a good squeeze over the sink.
Place the strained carrot and courgette in a bowl and add in the panko, cheeses, eggs, spices and salt and pepper to taste. Give it all a good stir till well incorporated. Shape into tots and place on the greased baking tray. Bake for 20 minutes, flipping once half way through baking time. Remove from the oven, place tots in a serving dish and scatter over freshly chopped parsley or coriander.
Enjoy - guilt free!