Courgette fries with dill hummus

courgette fries with dill hummus

It might be January, but even the most virtuous amongst us have need for an indulgent snack now and then. These courgette fries are healthier than they look, with a light batter crisped in the oven rather than fried.

I love hummus, and luckily tolerate GOS pretty well so don’t need to cut it out of my diet. The freshness of the dill in this hummus works really well with the sweet courgette. If you are still in the elimination phase of the diet, or know you don’t tolerate GOS, try the low FODMAP dill mayonnaise below.

you will need:

For the courgette fries:
A good handful of breadcrumbs (fairly chunky breadcrumbs work well for this batter)
1 x free range egg, beaten
1 tbsp plain flour
2 x courgettes, cut into finger sized batons
Zest of 1 lemon

For the dill hummus:
1/2 a can of chickpeas (100g)
1 tbsp tahini
1 x garlic clove
2 x tbsp good quality olive oil
Juice of half a lemon
A handful of fresh dill, chopped

Low FODMAP alternative to hummus:
Of course, to make this a strictly low FODMAP snack, skip the hummus and dip the courgette fries in a tasty dill mayonnaise instead.

For a quick dip, mix 2 tbsp of good quality mayo with a small bunch of dill and a good squeeze of lemon juice.

 method:

Turn on your oven to 200°C (180°C fan). Place some foil on a baking tray. Lay the breadcrumbs and a tbsp of flour out on two separate plates, with the beaten egg in a bowl. Grate the zest of one lemon into the breadcrumbs and season with some salt and pepper.

One by one, dip your courgette batons in flour so that they are evenly coated, then dip into the egg before rolling in the breadcrumbs. Place the batons on the oven tray and pop into the oven to bake until golden (around 15 minutes).

While they’re in the oven crisping up, make your dill hummus (or mayo, as above). To make the hummus, throw all the hummus ingredients into your food processor and blend until smooth.

Enjoy while still hot!

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