If you've ever had a stuffed zucchini flower (courgette for our European visitors) you will know that traditionally they are dipped in a light batter and deep fried. Whilst this is a really good appetizer (entree for the Australians...) and by good I mean really good, the term "deep fried"doesn't really qualify it as light fare. No matter how many times I read that deep frying means that the food does not absorb the oil, I do realise that it still would not qualify as a good choice under any well known slimming regime. My compromise here is to bake with a coating of panko bread crumbs, this gives the crunch without the fry factor. Also means the kitchen doesnt smell like a chip shop, which is always handy if you are having guests.
8 Zucchini flowers 1/4 cup finely chopped red onion 2 cloves of garlic 4 anchovie fillets chopped (don't be put off, this just gives a saltiness, not a fishiness...however is you are really anti anchovies leave them out a taste of salt at the end, you can also add a little light soy sauce instead) 1/3 cup grape or cherry tomato chopped 2 tablespoons white wine 1/2 cup light ricotta 2 tablespoons light cream cheese 1 teaspoon parmesan cheese 1 egg white 1/2 cup panko breadcrumbs 2 tablespoons of balsamic vinegar
Method
Preheat the oven to 400 degrees. In a non stick fry pan fry the garlic and onions until just transparent (if you need a little oil spray go for it). add the anchovies and continue to sauté until they have melted. Add the white wine and sauté for another one or two minutes. Combine the white and onion mix with the tomatoes, and cheeses. Put the cheese mix into a piping bag with no tip fitted. Pipe the mixture into each of the flowers. Twist the top of the flowers to seal in the mixture. Dip each flower in bread crumbs. place on a baking sheet lines with a silicone baking sheet, or a piece of baking paper and bake for about 12 minutes or until crisp and golden. Serve with a little balsamic vinegar. the balsamic is not on the picture because the picture here was a better one, but don't omit it as is cuts the richness of the cheese filling.
