Egg & Veggie Patties
A wonderful breakfast of these egg and veggie patties provides loads of energy and are Whole 30 compliant.
I'm all about nice filling, tasty breakfasts, and these egg patties are a great start to any day. I've even enjoyed these for lunch and dinner, they are so easy to make and adaptable to the vegetables I happen to have on hand. The only guidelines to remember for substitutions are:
If the vegetable you want to use is high in water content, it must first be sweated to remove much of the water.
If the vegetable is high in starch, soak then rinse well and pat dry.
For tomatoes, omit the seeds and pat dry after dicing.
For anyone following a Whole 30 diet in January, this recipe is compliant. Just beware of whatever dips are chosen to accompany this meal, i.e., ketchup, or other sauces. Read the labels to ensure there are no sugars, MSG. etc. Otherwise this recipe is dairy-free, gluten-free, and suitable for ovo-lacto vegetarians.
Try these patties with sour cream for dipping or my cashew sour cream if trying to avoid dairy. Other options are nut-based yogurts, but again, read the labels if sticking to Whole 30. Mix in a little extra chopped fresh dillweed to emphasize the flavour of the herb in the patties.
Ingredients
(Makes 4 servings)
1 tablespoon extra virgin olive oil
1 medium carrot, peeled and grated
1 medium sweet potato, peeled and grated
1 medium zucchini, grated
1 stalk green onions, finely chopped
8 eggs, beaten
1/4 teaspoon sea salt
1 teaspoon fresh dillweed, chopped
Directions
Before beginning this recipe, the vegetables will need a little prepping. After grating the zucchini, mix in a pinch of salt then place the grated zucchini in a sieve over a bowl. Allow it to sit for about 20 minutes, or until you start to see liquid accumulating in the bowl. Squeeze out as much water from the zucchini as possible before cooking. Similarly, once the sweet potato is grated, place it in a bowl and fill with cold water. Allow it to soak for 10 to 15 minutes then rise and pat dry before cooking.
In a sauté pan over medium heat, add the extra virgin olive oil. Once the oil begins to shimmer, add the grated carrot, and sweet potato. Cook uncovered, stirring regularly, until the carrot and sweet potato are tender (15 to 20 minutes). Add the zucchini, and green onions then continue sautéing until the zucchini and onion is cooked through. Transfer the sautéed vegetables to a paper lined plate to allow water, and oil to be absorbed, and to let the vegetables cool slightly.
Set the sauté pan aside, but do not wipe. There should be enough oil on the surface of the pan to cook the patties without adding any additional.
In a large bowl, beat the eggs then whisk in the salt and dillweed. Add the drained and cooled grated vegetables and mix well.
With the sauté pan back on medium heat, ladle a small portion of the egg and vegetable mixture onto the pan, keeping the pools of egg as separate patties with the aid of a spatula. Cook the patties for 3 or 4 minutes per side, flipping as the bottoms begin to brown. Cook in batches until the mixture is used up. It should provide about 8 egg patties.
Serve while hot.
Nutritional Information Per Serving:
total calories = 211 | total fat = 13.66g | saturated fat = 3.53g | cholesterol = 390mg | sodium = 300.75mg | net carbohydrates = 9.1g | dietary fibre = 2.01g | sugars = 3.59g | protein = 13.41g
