For a Keto lunch, try these Zucchini and Tuna Chicche with a rich pesto-and-cream sauce. No flour, no potatoes. A generous serving contains only 5 g net carbs. Easy to prepare, these Low Carb Chicche are delicious, tender but not rubbery. The result is a creamy dish ideal for anyone following a ketogenic diet, a low-carbohydrate plan, or for people with diabetes. These zucchini-and-tuna balls can also be prepared the day before and kept in the fridge, ready to be cooked in the warm sauce the next day.
What are Chicche?
Chicche are a delightful first course enjoyed by adults and children alike. They are usually made with potatoes like gnocchi, but differ in size and shape. Today we will make Chicche without potatoes to create a delicious ketogenic dish.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 15 Minutes
- Portions: 1
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
To prepare the Ketogenic Chicche
- 3 oz zucchini (weight of edible part (about 3 oz / ~3/4 cup shredded))
- 3 oz tuna in water (weight of edible part, well drained)
- 1 egg (small)
- 3 tbsp bamboo fiber (substitution tips at the bottom of the recipe (about 3 tbsp ~25 g))
- 3/4 tsp xanthan gum (substitution tips at the bottom of the recipe (about 2 g))
- 2 tbsp cream cheese (plant-based (oats and almonds). click for details (about 2 tbsp ~30 g))
- turmeric powder (to taste for color | optional)
- 1 tbsp Genovese pesto (click for the family recipe (about 1 tbsp / ~20 g))
- 1 tbsp cooking cream (optional (about 1 tbsp / ~15 g))
- 2 fl oz water
Tools
- 1 food chopper
- 1 vegetable grater
- 1 saucepan
- 1 frying pan
Steps
1. Grate the zucchini, then transfer them into the bowl of a food chopper. Add the tuna (previously well squeezed dry with paper towels).
2. Add turmeric powder (used here only for color; if you don’t have it, you can skip it).
3. Add the egg and salt (don’t overdo it, just a pinch will do).
Run the processor until you obtain a well-blended mixture.
4. Then add the cream cheese and pulse again until the mixture is fairly smooth and creamy.
5. Transfer it into a bowl containing the bamboo fiber and the xanthan gum.
6. Mix with a silicone spatula and form a compact dough.
7. Transfer the dough onto a work surface dusted with bamboo fiber,
8. Divide the dough into 4 parts. From each piece, roll ropes about the thickness of a finger.
9. Cut the ropes into small cylinders (as you would for gnocchi).
10. Cook the gnocchi in boiling water.
11. As soon as the gnocchi float, remove them with a skimmer, drain them well and place them on kitchen paper. Let them cool for a few minutes.
12. Using the palms of your hands, round each gnoccho into a compact ball to form the Chicche. Arrange them on a tray lined with kitchen paper as you go.
At this point you can dress them immediately by adding them directly to the pan with the hot sauce, or store them in the fridge for 2–3 days.
Place 50 g (about 2 fl oz) of water in a pan and turn on the heat. Add the pesto and the cooking cream. Stir to combine all ingredients. When everything is hot, add the prepared Chicche. Stir gently without breaking them, then plate. If you like, add 1 teaspoon of grated Parmesan or Pecorino.
The Keto Chicche are ready. Tasty and filling.
Enjoy your meal!
Ketogenic ratio of the zucchini Chicche
The resulting K-Ratio is 1.11. Therefore the recipe can be considered ketogenic,
since the value is greater than 1.
The ratio the recipe belongs to, based on the calculated K-Ratio of 1.11,
is closer to a 1:1 ratio. This is because the K-Ratio is an indicator of the relationship
between ketogenic factors (fats) and anti-ketogenic factors (carbohydrates and half of the proteins).
A K-Ratio of 1.11 indicates there is approximately one gram of fat for every gram of combined proteins and net carbohydrates.
To be more precise, the ketogenic ratio is defined as follows:
Ratio 1:1: Balance between fats and the sum of carbohydrates and half of the proteins.
Ratio 1:2: Fats are double the sum of carbohydrates and half of the proteins.
Ratio 1:3: Fats are three times the sum of carbohydrates and half of the proteins.
Ratio 1:4: Fats are four times the sum of carbohydrates and half of the proteins.
Therefore, with a K-Ratio of 1.11 the recipe sits around a 1:1 ratio.
Questions & Answers
What can I use instead of xanthan gum?
To replace xanthan gum in a ketogenic diet, you can consider using
-> psyllium husk or
-> guar gum.What can I use instead of bamboo fiber?
To replace bamboo fiber in a ketogenic diet, you can try using
-> oat fiberCan this recipe (Chicche without flour or potatoes) be suitable for diets other than ketogenic?
Yes, it could be appropriate for other diets that focus on low carbohydrates and higher protein and fat intake. Here are some diets where the recipe might fit:
Low-Carb Diet: Reduces carbohydrate intake in favor of protein and fats, similar to ketogenic but with fewer carb restrictions.
Atkins Diet: The initial phase of Atkins is similar to keto with carbs usually not exceeding 20 g per day; later phases allow slightly more carbs. Therefore these chicche with 5 g carbs could work especially in the second phase.
High-Protein Diet: Emphasizes high protein intake for muscle maintenance and weight loss.Are these zucchini Chicche suitable for people with diabetes?
Yes, the recipe may be suitable for people with type 2 diabetes or insulin resistance, since it significantly reduces carbohydrate intake.
Is this dish suitable for people with polycystic ovary syndrome (PCOS)?
It could be, because people with PCOS may benefit from a low-carbohydrate diet.
Is Philadelphia cream cheese suitable for a ketogenic diet?
Classic Philadelphia cream cheese can fit into a ketogenic diet if consumed in moderation (classic Philadelphia contains about 2.7 g of carbs per 100 g, making it compatible with a keto diet that limits carbs). However, consider your personal daily carbohydrate limit and total food intake to ensure you remain in ketosis.
If interested, there is also a plant-based Philadelphia, which contains about 2.2 g of carbs per 100 g, offering a slightly lower-carb alternative. Alternatively, you can substitute ricotta.Which cooking cream do you recommend?
The best cooking cream is one without carrageenan, such as Tre Valli cooking cream, with a nice 23% fat content.
Before starting any diet it is always advisable to consult your nutritionist or doctor
