Wednesday, March 19, 2014

Broccoli tuna fritters

400g of lightly steam broccoli and then put it in the food processor till it's fine but you still know it's broccoli 
150g of shedded mozzarella but you can use any hard cheese that you have like cheddar or Parmesan just use a grater to shred it finely 
3 eggs ( beaten)
2 (4oz) can of tuna (drain)
1/2 cup of almond flour ( I used honeyville brand) 
1 tsp of salt
1 tsp of black pepper
1 tsp of garlic powder
1 tsp of onion powder

Method:
Preheat oven to 425F
Steam your broccoli or you can buy those ready steam broccoli for the microwave but don't boil it in water, we don't want to add moisture to this or else your patty will not hold and it will be too watery. Cool it down.
 put the broccoli and cheese in the food processor till it's well combine.
Transfer in a big bowl
Add the egg, tuna and the rest of the ingredients and mix really well. 
I took an ice cream scooper to get even patties
Divide into about 17 pieces and make a ball and gently shape it into patties. As you can see in the picture I used a silicone mat to bake it so it will not stick but a parchment paper will still probably work too or just make sure you grease your pan really well. 
Bake at 425f for 15 minutes in the lowest rack of the oven then flip it and cook for another 10-15 minutes.if it's still sticking it's not ready add about 5 more minutes. 
 
The bottom part look so beautiful then just flip it and cook the top side for another 10-15 minutes. 


Even patties because of the ice cream scooper
Before baking

Each has
Calories 78
Fat 4.4g (for those doing keto, eat it with mayo)
Carbs 2.2g
Dietary fiber 0.9g
Net carbs 1.3 g
Protein 6.7g
 Adjust according to your own ingredients