Boulettes de Courgettes au Four 😋

Introduction

Discover a simple and healthy recipe for oven-baked zucchini balls, perfect as an appetizer or a side dish. These delightful bites are crispy on the outside and tender on the inside, making them an ideal choice for any meal.

Detailed Ingredients

– 2 medium zucchinis (approximately 300 g)
– 1 medium onion (approximately 100 g)
– 1 clove of garlic
– 50 g grated Parmesan cheese
– 100 g breadcrumbs
– 1 egg
– 1 tablespoon chopped parsley
– Salt and pepper
– Olive oil (for cooking)

Prep Time

15 minutes

Cook Time, Total Time, Yield

Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 4 portions

Directions

1. Preheat the oven to 200°C (400°F).
2. Grate the zucchinis using a large-hole grater, then place them in a strainer. Add a bit of salt and let them drain for about 10 minutes. Press to remove excess moisture.
3. Finely chop the onion and garlic. In a large bowl, mix the drained zucchinis, onion, garlic, Parmesan cheese, breadcrumbs, egg, and parsley. Season with salt and pepper to taste. Mix well until you achieve a uniform consistency.
4. Form small balls with your hands using about a tablespoon of the mixture at a time. Place them on a baking sheet lined with parchment paper.
5. Lightly brush the balls with a bit of olive oil, then bake for 20 to 25 minutes, until they are golden and crispy on the outside.
6. Serve hot, accompanied by a sauce of your choice, such as tomato sauce or yogurt sauce.

Enjoy your delicious and healthy Boulettes de Courgettes au Four!

Detailed Directions and Instructions

1. Preheat the Oven

Start by preheating your oven to 200°C (400°F). This ensures that the boulettes will cook evenly and achieve that delightful golden crust.

2. Prepare the Zucchini

Take the two medium zucchinis and grate them using a coarse grater. Once grated, place the zucchini in a colander, sprinkle a little salt over the top, and let it drain for about 10 minutes. This step is crucial as it helps to extract excess water, ensuring the boulettes remain firm during cooking. After 10 minutes, use your hands to squeeze out any additional moisture.

3. Chop the Aromatics

Finely chop the onion and garlic. In a large mixing bowl, combine the drained zucchini, chopped onion, minced garlic, grated parmesan, breadcrumbs, the egg, and parsley. Season this mixture generously with salt and pepper to taste. Use a spatula or your hands to mix everything together until you have a well-combined, homogeneous batter.

4. Form the Boulettes

With clean hands, take about one tablespoon of the mixture and shape it into small balls, about the size of a golf ball. Place these formed boulettes on a baking sheet lined with parchment paper, leaving some space between each for even cooking.

5. Brush with Olive Oil

Lightly brush the tops of the boulettes with olive oil. This will help them develop a crispy outer layer while baking.

6. Bake the Boulettes

Put the baking sheet in the preheated oven and bake for 20 to 25 minutes. Keep an eye on them, and when they are golden brown and crispy on the outside, it’s time to take them out.

7. Serve Warm

Enjoy the boulettes warm, served with a dipping sauce of your choice, such as a zesty tomato sauce or a creamy yogurt sauce to complement their flavors.

Notes

Selecting Zucchini

When choosing your zucchinis, look for firm ones that feel heavy for their size. This indicates freshness and optimal moisture content.

Feel free to experiment with additional herbs and spices such as oregano, thyme, or even chili flakes to add more depth to the flavor palette of your boulettes.

Serving Suggestions

These delicious zucchini boulettes can be served as an appetizer or side dish. They pair wonderfully with a fresh salad or alongside grilled meats for a delightful meal.

Storing and Reheating

Leftover boulettes can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them back in the oven at 180°C (350°F) for about 10 minutes until warmed through and crispy again.

Freezing Option

You can freeze uncooked boulettes on a baking sheet until solid, then transfer them to a freezer-safe bag. Bake directly from frozen, adding a few extra minutes to the cooking time.

Cook techniques

Grating Zucchini

Rasping the zucchini using a coarse grater ensures a fine texture for the mixture while allowing excess moisture to be removed effectively.

Degorging

Sprinkling salt on the grated zucchini and letting it sit in a sieve for about 10 minutes helps extract excess water, preventing soggy balls.

Mixing Ingredients

Combining the drained zucchini with onions, garlic, Parmesan cheese, breadcrumbs, an egg, and parsley in a large bowl creates a cohesive mixture that holds together when formed into balls.

Forming the Balls

Using approximately one tablespoon of the mixture for each ball ensures uniformity in size and promotes even cooking.

Baking

Lightly brushing the balls with olive oil before baking enhances crispiness and promotes a golden-brown color during cooking.

Serving Suggestions

Serving these baked zucchini balls with a variety of dipping sauces, such as tomato sauce or yogurt sauce, adds extra flavor and versatility to the dish.

FAQ

Can I use other vegetables instead of zucchini?

Yes, you can substitute zucchini with other vegetables like carrots or sweet potatoes, but be sure to adjust the cooking time accordingly.

How do I store leftovers?

Leftover zucchini balls can be stored in an airtight container in the refrigerator for up to 3 days. They can also be frozen for longer storage.

Can I make these gluten-free?

Yes, you can substitute regular breadcrumbs with gluten-free breadcrumbs or ground oats to make this recipe gluten-free.

What other herbs can I add?

Feel free to experiment with different herbs such as basil, oregano, or chives for added flavor.

Can I air fry the zucchini balls instead of baking?

Yes, air frying is a great alternative; cook them at 180°C (360°F) for about 15 minutes, flipping halfway through for even cooking.

Conclusion

Les boulettes de courgettes au four sont une excellente option pour un repas léger, sain et savoureux. Avec leur texture croustillante à l’extérieur et leur tendreté à l’intérieur, elles raviront à coup sûr vos invités ou votre famille. Que ce soit en apéritif ou en accompagnement, cette recette simple mérite une place sur toutes les tables.

Variation avec Feta

Ajoutez de la feta émiettée à la préparation pour une touche crémeuse et salée qui rehausse les saveurs des courgettes.

Boulettes aux Herbes de Provence

Incorporez des herbes de Provence dans le mélange pour une saveur méditerranéenne. Cela apporte un parfum aromatique irrésistible.

Version Vegan

Remplacez l’œuf par une compote de pommes ou un mélange de graines de lin pour une version totalement végétalienne tout en conservant la cohésion des ingrédients.

Boulettes de Courgettes et Quinoa

Ajoutez du quinoa cuit pour une texture supplémentaire et une dose de protéines. Cela transformera votre plat en un repas complet.

Boulettes de Légumes Variés

Incorporez d’autres légumes, comme des carottes râpées ou des poivrons, pour une explosion de couleurs et de saveurs dans vos boulettes.

Sauce aux Herbes

Accompagnez vos boulettes d’une sauce à base de yaourt, d’herbes fraîches, et de jus de citron pour une touche de fraîcheur.

Boulettes aux Noix

Ajoutez des noix hachées pour un croquant agréable et une saveur enrichissante. Les noix offrent également un bon apport en graisses saines.

Boulettes de Courgettes au Four

Découvrez une recette simple et saine pour des boulettes de courgettes au four, croustillantes à l'extérieur et tendres à l'intérieur, parfaites en apéritif ou en accompagnement.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 portions

Course: Accompagnement, Apéritif

Cuisine: Français, Santé

Calories: 250

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

Ingrédients principaux

• 2 moyennes zucchinis Environ 300 g
• 1 moyenne oignon Environ 100 g
• 1 clove de garlic
• 50 g fromage Parmesan râpé
• 100 g chapelure
• 1 cuillère à soupe persil haché
• au goût sel et poivre
• pour la cuisson huile d'olive

Method

 

Préparation

1. Préchauffez le four à 200°C (400°F).
2. Râpez les zucchinis avec une grande râpe, placez-les dans une passoire, ajoutez un peu de sel et laissez-les dégorger pendant environ 10 minutes. Pressez pour enlever l'excès d'humidité.
3. Hachez finement l'oignon et l'ail. Dans un grand bol, mélangez les zucchinis égouttés, l'oignon, l'ail, le fromage Parmesan, la chapelure, l'œuf et le persil. Assaisonnez avec du sel et du poivre au goût. Mélangez bien jusqu'à obtenir une consistance homogène.
4. Formez des petites boules avec environ une cuillère à soupe du mélange à la fois. Placez-les sur une plaque de cuisson recouverte de papier sulfurisé.
5. Badigeonnez légèrement les boulettes d'un peu d'huile d'olive, puis faites cuire au four pendant 20 à 25 minutes, jusqu'à ce qu'elles soient dorées et croustillantes à l'extérieur.
6. Servez chaud, accompagné d'une sauce de votre choix, comme une sauce tomate ou une sauce au yaourt.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 30gProtein: 8gFat: 10gSaturated Fat: 4gSodium: 300mgFiber: 3gSugar: 2g

Notes

Choisissez des zucchinis fermes et lourds pour une meilleure fraîcheur. Vous pouvez expérimenter avec d'autres herbes et épices telles que l'origan ou le thym pour plus de profondeur de saveur. Les boulettes de courgettes peuvent être servies comme apéritif ou en accompagnement.

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