SWEETCORN FRITTATAS WITH MANGO CHUTNEY
SWEETCORN FRITTATAS WITH MANGO CHUTNEY
SERVES 1 LARGE OR 2 SMALL PORTIONS
FOR THE FRITTATAS:
1 zucchini
sea salt
1/2 cup (100 g) canned sweetcorn
1/3 cup (40 g) cornflour
3/4 cup (75 g) chickpea flour
1/2 tsp. baking soda
3 1/2 tbsp. vegetable stock
1 tbsp. tomato purée
2 tbsp. chopped scallion greens
freshly ground black pepper
olive oil
FOR THE CHUTNEY:
1/2 mango
1 red onion
1 inch (2.5cm) piece of fresh ginger
1 tbsp. olive oil
2 tbsp. white wine vinegar
2 tbsp. brown sugar
1 tsp. mild curry powder
2 tbsp. lemon juice
pinch of chili powder, or to taste
NUTRITIONAL VALUES
Calories: 651kcal
Fat: 24.1g (3.4g S.Fat)
Carbs: 96.4g
Protein: 19.5g
Sugar: 32.8g
Sodium: 488mg
METHOD
To make the frittatas, finely grate the zucchini and combine it with 1/2 teaspoon salt in a mixing bowl. Allow to drain in a colander. Similarly, drain the sweetcorn, place it in a bowl, and roughly crush some of the kernels with a fork.
In a mixing bowl, whisk together the cornflour, chickpea flour, and baking soda. Combine the stock, tomato purée, and scallion greens in a mixing bowl and add to the flour mixture. Squeeze as much liquid from the zucchini as possible before adding it to the flour mixture with the sweetcorn. Combine all the ingredients to make a dough- like consistency. Season with salt and pepper, then divide into 6 servings. Each one should be shaped into a small, flat cake. Heat the oil in a pan over medium heat and fry the frittatas in batches until golden brown on both sides. Allow the excess liquid to drain on paper towels.
To make the chutney, peel the mango. Remove the pit and chop the fruit finely. Peel and finely chop the onion and ginger. In a small pan, heat the oil and sauté the onion over medium heat, then add the ginger and cook for a few minutes more. Cook for about 5 minutes, stirring constantly, until the mixture is slightly mushy but still has distinct chunks of fruit. Add the mango, vinegar, sugar, curry powder, lemon juice, chilli powder, and 2 tbsp. water. Pour into a warm, clean screw-top jar, tightly seal, and set aside to cool. Separately pack the frittatas and chutney to take with you. The frittatas are delicious both warm and cold.
In a mixing bowl, whisk together the cornflour, chickpea flour, and baking soda. Combine the stock, tomato purée, and scallion greens in a mixing bowl and add to the flour mixture. Squeeze as much liquid from the zucchini as possible before adding it to the flour mixture with the sweetcorn. Combine all the ingredients to make a dough- like consistency. Season with salt and pepper, then divide into 6 servings. Each one should be shaped into a small, flat cake. Heat the oil in a pan over medium heat and fry the frittatas in batches until golden brown on both sides. Allow the excess liquid to drain on paper towels.
To make the chutney, peel the mango. Remove the pit and chop the fruit finely. Peel and finely chop the onion and ginger. In a small pan, heat the oil and sauté the onion over medium heat, then add the ginger and cook for a few minutes more. Cook for about 5 minutes, stirring constantly, until the mixture is slightly mushy but still has distinct chunks of fruit. Add the mango, vinegar, sugar, curry powder, lemon juice, chilli powder, and 2 tbsp. water. Pour into a warm, clean screw-top jar, tightly seal, and set aside to cool. Separately pack the frittatas and chutney to take with you. The frittatas are delicious both warm and cold.
GRILLED MANGO WITH RASPBERRY COULIS
GRILLED MANGO WITH RASPBERRY COULIS
SERVES 4 PORTIONS
6 oz. (170 g) fresh raspberries
1/4 cup (60 ml) orange juice
2 tbsp. (28 ml) water
2 tbsp. (28 ml) organic cane sugar
1/2 tsp. grated orange zest
Pinch of salt
3 lb. (1.4 kg) mango, seeded, peeled, and sliced into 1/4-inch- wide (6 mm) strips
NUTRITIONAL VALUES
Calories: 257kcal
Fat: 1.6g (0.3g S.Fat)
Carbs: 63.7g
Protein: 3.4g
Sugar: 55.4g
Sodium: 335mg
METHOD
Prepare a hot fire in a grill 190°C/375°F and oil the grill grates.
While the grill heats up, puree the raspberries, orange juice, water, sugar, orange zest, and salt in a blender until smooth. To remove the raspberry seeds, strain the mixture through a fine-mesh sieve. In a small saucepan over medium-low heat, cook the coulis for 5 to 7 minutes, stirring occasionally.
Grill the mango slices for 2 to 3 minutes per side, or until dark grill marks appear.
Toss the mango with the raspberry coulis in a large mixing bowl and serve.
While the grill heats up, puree the raspberries, orange juice, water, sugar, orange zest, and salt in a blender until smooth. To remove the raspberry seeds, strain the mixture through a fine-mesh sieve. In a small saucepan over medium-low heat, cook the coulis for 5 to 7 minutes, stirring occasionally.
Grill the mango slices for 2 to 3 minutes per side, or until dark grill marks appear.
Toss the mango with the raspberry coulis in a large mixing bowl and serve.
RECIPE NOTES
Experiment with this recipe by substituting your favourite fruits. Grilled pineapple, peaches, and plantains are all delicious.
BROCCOLI CAKES WITH MANGO & AVOCADO SALSA
BROCCOLI CAKES WITH MANGO & AVOCADO SALSA
SERVES 2 SNACK PORTIONS (8 CAKES)
FOR THE SALSA
2 tomatoes
1/2 small mango
1/2 small avocado
1 small red chile
1 small red onion
1 tbsp. finely chopped cilantro leaves
1 tbsp. lime juice
1 tsp. agave syrup
1/2 tsp. sea salt
NUTRITIONAL VALUES
Calories: 155kcal
Fat: 12.1g (1.9g S.Fat)
Carbs: 12.7g
Protein: 2.4g
Sugar: 5.3g
Sodium: 138mg
METHOD
To make the salsa, cut the tomatoes in half, remove the stalks and seeds, and finely chop. Remove the stones from the mango and avocado before chopping finely. Remove the seeds from the chilli and cut it into short, thin strips. Peel and finely chop the onion. In a mixing bowl, combine the prepared ingredients with the cilantro. To taste, add the lime juice, agave syrup, and salt. Refrigerate the salsa for 12 hours to allow it to infuse.
Wash the broccoli and peel and chop the onion for the cakes. Put the avocado and cilantro leaves in a food processor and puree until smooth, then decant into a bowl.
In a mixing bowl, combine the chickpea flour, spices, salt, pepper, and linseed with a balloon whisk. Combine the dry mixture and the broccoli mixture with your hands until you have a firm consistency. Divide the batter into 8 equal parts and shape each into a small, flat cake.
Heat the oil in a pan over medium heat and fry the cakes on both sides until golden brown. Separately package the broccoli cakes and the salsa. These are delicious both warm and cold.
Wash the broccoli and peel and chop the onion for the cakes. Put the avocado and cilantro leaves in a food processor and puree until smooth, then decant into a bowl.
In a mixing bowl, combine the chickpea flour, spices, salt, pepper, and linseed with a balloon whisk. Combine the dry mixture and the broccoli mixture with your hands until you have a firm consistency. Divide the batter into 8 equal parts and shape each into a small, flat cake.
Heat the oil in a pan over medium heat and fry the cakes on both sides until golden brown. Separately package the broccoli cakes and the salsa. These are delicious both warm and cold.
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