Kale and Butternut Squash Fritters

Kale and Butternut Squash Fritters

Tomorrow is St. Patrick’s Day and Irish eyes will be smiling and everyone will be Irish for the day. Wear something green for luck tomorrow (you don’t have to wear a sweater with a giant shamrock on it) and make these Kale and Butternut Squash Fritters. They are delicious and they are greenish.

Unfortunately, too much of the white stuff canceled Halifax’s St. Patrick’s Day Parade. This winter has been particularly harsh in our city. Organizers of the parade, planned for Saturday, canceled it due to the icy conditions of the streets and sidewalks. Revellers will have to rely on the city’s numerous Irish pubs this year.

You don’t need gravity to have a great St. Patrick’s Day either. The Irish holiday has been celebrated in space twice, most recently by Chris Hadfield. In 2013 the Canadian astronaut photographed Ireland from the International Space Station and performed an out-of-this-world rendition of Danny Boy. Read more about St. Patrick’s Day celebration in space.

Chris Hadfield St. Patrick’s Day 2013

He is Amazing

Before I give you the recipe, here’s the lowdown on the nutrition in butternut squash and kale.

Butternut Squash – contains a great deal of beta-carotene, an antioxidant source just for the veggies. It’s also rich in potassium, folic acid, magnesium, omega 3’s and fiber. Read more about the health benefits of butternut squash.

Kale – For a vegan when it comes to carotenoids, it hardly gets better than Kale, making it a top cancer-fighter. It’s also high in calcium, vitamin B6, magnesium, vitamin A, vitamin C and vitamin K. Kale is definitely a superfood. Interested in knowing more? Check out healthy kale.

Kale and Butternut Squash Fritters-2

Kale and Butternut Squash Fritters

Author: The Lovin’ Forkful
Recipe type: main course

Serves: 4 (2 fritters and 1 tablespoon sauce)

Ingredients

  • 1 butternut squash (1½–2 lb)
  • 1 small onion, finely chopped
  • 2 medium cloves of garlic, minced
  • 2 cups finely chopped kale
  • 1 tablespoon olive oil
  • 1 egg, lightly beaten
  • ¼ cup panko breadcrumbs
  • ¼ cup all-purpose flour
  • 1 tablespoon lemon juice
  • 2 or 3 grinds of black pepper

Lemon Dijon Sauce

  • 2 tablespoons low-fat mayonnaise
  • 1 teaspoon lemon juice1½ teaspoons Dijon mustard
  • 1½ teaspoons Dijon mustard1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh parsley1 teaspoon chopped capers
  • 1 teaspoon chopped capers
  • ½ teaspoon minced garlic

Instructions

Preheat oven to 425°F.

  1. Mix the sauce ingredients together and set aside.
  2. Peel, seed and chop squash. Bring a pot of water to a boil, cook the squash, drain, and mash. You will need approximately 2½ cups of mashed squash.
  3. Meanwhile, sauté the onion and garlic in the olive oil for 2-3 minutes. Add the chopped kale and cook until just wilted 2 or 3 minutes.
  4. In a large bowl, stir the kale mixture into the mashed squash. Add the egg, breadcrumbs, flour and lemon juice. Mix well and season with pepper.
  5. Line a baking sheet with parchment paper or a silicone mat.
  6. Divide squash mixture into 8 patties (use ⅓ cup for each), and place on the prepared baking sheet. Bake 16 to 18 minutes, turning once.
  7. Serve with sauce.

Notes

Good points

High in manganese
High in magnesium
High in potassium
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C

Nutrition Information

Serving size: 2 fritters & 1 Tbsp sauce Calories: 230 Fat: 7.6 g Saturated fat: 1.2 g Carbohydrates: 39.1 g Sugar: 6.0 g Sodium: 154 mg Fiber: 5.8 g Protein: 5.9 g Cholesterol: 43 mg

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