Vegetable Rösti with Tomato-Corn Relish
Let’s go ahead and address the first thing you’re probably wondering (as I was when I initially heard the word), what the heck is a Rösti??
Well, basically, it’s similar to a potato pancake or hash brown patty. They’re commonly eaten for breakfast or as a side dish in Switzerland. They are usually pan fried, but can also be baked in the oven. Although basic rösti consists of nothing but potato, a number of additional ingredients are sometimes added, such as bacon, onion, cheese, apple or fresh herbs. Adding these extra ingredients is often considered to be a regional touch. They are also just delicious, especially when you get creative and add seasonings and/or toppings. If you don’t want to use the Tomato-Corn relish feel free to use a different type of relish, salsa or even marinated mushrooms or sautéed onions.
- 3 cups fresh or thawed frozen corn kernels
- 2 small tomatoes, chopped (1½ cups)
- ½ cup chopped fresh basil ( I used 1 heaping TBSP. dried basil)
- ¼ cup plus 2 Tbs. chopped onion
- 3 tsp. olive oil
- 2 tsp. minced garlic
- 2 medium white potatoes (sometimes I use 1 white & 1 sweet potato)
- 2 large carrots
- 2 small zucchini
- 1 cup onion, finely chopped
- ¼ cup all-purpose flour (feel free to use gluten free flour if needed)
- 2 tsp. minced garlic
- 2 large eggs, lightly beaten
1. To make Tomato-Corn Relish: Combine all ingredients in bowl. Set aside.
2. To make Rosti: Grate potatoes, carrots, and zucchini onto clean kitchen towel. Wrap towel around vegetables, and squeeze to remove excess liquid. Transfer vegetables to bowl, and stir in onion, flour, and garlic. Fold in eggs, and season with salt and pepper, if desired.
3. Coat large skillet with cooking spray, and heat over medium heat. Spoon 2 Tbsp. Rosti mixture for
each patty, shaping with spoon to make patties. Cook 2 to 3 minutes, or until bottoms are crisp. Carefully flip with spatula, and cook 2 minutes more, or until browned on both sides. Serve with Tomato-Corn Relish.
Per Serving (6 rosti and 3/4 cup relish):
- Calories: 328
- Protein: 12 g
- Total Fat: 8 g
- Saturated Fat: 2 g
- Carbohydrates: 57 g
- Cholesterol: 93 mg
- Sodium: 105 mg
- Fiber: 8 g
- Sugar: 15 g
from Eating Well
3 tablespoons extra-virgin olive oil
1 large onion, thinly sliced lengthwise
1/4 teaspoon salt
20 ounces prepared whole-wheat pizza dough, thawed if frozen
2 teaspoons dried oregano
1 Tablespoon dried Basil
1/2 teaspoon freshly ground pepper
1 15-ounce can white beans, rinsed
3 tablespoons water
2 teaspoons white-wine vinegar (I used apple cider vinegar)
2 plum tomatoes, thinly sliced
1 cup finely shredded smoked Gouda, or Cheddar cheese
2 tablespoons pepitas, (hulled pumpkin seeds), optional
- preheat to 450°F. Coat a large baking sheet with cooking spray.
- Combine oil, onion and salt in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more.
- Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
- Stir oregano, basil and pepper into the onion. Transfer half the onion to a small bowl. Add beans to the remaining onion; cook over medium heat, stirring often, until heated through, 2 to 3 minutes. Transfer the bean mixture to a food processor, add water and vinegar and pulse until a coarse paste forms.
- Spread the bean paste over the pizza crust. Top with the reserved onion, tomatoes, cheese and pepitas, if using. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes. Slice and serve.
Per serving (serves 6)
11 g fat ( 3 g sat , 5 g mono )
10 mg cholesterol
51 g carbohydrates
13 g protein
6 g fiber
576 mg sodium
296 mg potassium
Here’s another great way to prepare fish. I like to serve mine with a ton of garlic-y green beans but a side salad or warm quinoa pilaf would be great as well (in addition to the veggies, of course!). I happened to have large Feta cheese stuffed green olives at home so that is what I used and I loved the extra flavor it added.
- Cooking spray
- 1 cup chopped tomato (about 1/3 pound)
- 12 small pimiento-stuffed olives, chopped
- 2 tablespoons chopped fresh parsley
- 1 1/2 teaspoons chopped fresh oregano, divided
- 4 (6-ounce) tilapia fillets, rinsed and patted dry
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 lemon wedges (optional)
- 1 tablespoon extra-virgin olive oil (or grapeseed oil)
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.
2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.
Amount per Serving – serves 4 (keep in mind each serving is for 6 oz. of fish, in case your filets are smaller)
- Calories: 218
- Calories from fat: 32%
- Fat: 8g
- Saturated fat: 1.7g
- Monounsaturated fat: 4.5g
- Polyunsaturated fat: 1.1g
- Protein: 34.8g
- Carbohydrate: 3.1g
- Fiber: 1g
- Cholesterol: 85mg
- Iron: 1.4mg
- Sodium: 485mg
- Calcium: 36mg
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