Healthy Zucchini & Corn Fritters Recipe
Ingredients
- 1 medium zucchini, grated
- 2 small red capsicums, seeded and diced
- 1 x 400 g can reduced-salt corn kernels, drained
- 2 spring onions (including green tops), chopped
- 1/2 cup basil leaves, chopped
- 1 cup reduced-fat cheddar cheese
- pepper
- 3/4 cup self-raising flour
- 3 eggs
- 1/2 cup reduced-fat milk
- olive or canola oil spray
- 2 avocados, diced
- 1 large tomato, diced
- juice of 1 lime
- 1/4 cup basil leaves, chopped
Method
- Squeeze zucchini of excess liquid and place in a large bowl with 2/3 of the capsicum and the corn, spring onions, basil and cheese. Season with pepper.
- Sift flour over vegetables then mix to combine.
- Pour milk into a jug, add eggs and whisk together with a fork. Add to vegetables and stir well.
- Heat a large non-stick frypan over medium heat and spray liberally with oil. Drop heaped tablespoons of mixture evenly spread around the pan and spread using the back of a spoon to 8cm diameter. Cook for 2 minutes or firm and golden. Flip and brown on reverse side for 2 minutes.
- Transfer to a plate, keep warm and repeat with remaining mixture.
- To make salsa, combine remaining capsicum with avocado, tomato, basil and lime in a medium-sized bowl.
- Divide salsa between plates and serve with a stack of 3 fritters each.
- Use 4 cups (600g) of any combination of grated or diced vegetables including sweet potato, carrot, pumpkin, potato, peas, leek, English spinach, drained semi-sundried tomatoes or frozen diced vegetables. - Replace basil with herbs of your choice such as coriander, chives, parsley or thyme. - Serve fritters with tomato salsa, relish, tzatziki or yoghurt dressing.
- Fritters can also be served cold. - Salsa can be made in advance though avocado is best added just before serving. - Fritters can be frozen if sealed individually in plastic wrap and then wrapped in foil.
Healthy tip!
Love sweet coffee? Try reducing the amount of sugar you have a quarter of a teaspoon at a time to trick your taste buds!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1628 kJ | 543 kJ |
| 389 Cal | 130 Cal | |
| Protein | 15 g | 5 g |
| Fat, total | 23.6 g | 7.9 g |
| — saturated | 6.8 g | 2.2 g |
| Carbohydrate | 26.3 g | 8.8 g |
| — sugars | 6.9 g | 2 g |
| Sodium | 466.2 mg | 155.5 mg |
| Fibre | 6 g | 2 g |
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Comments (1)
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Nicely crispy but a little bland. Sun-dried tomatoes would definitely be good, as would some chilli or lots more herbs.
Anonymous
Posted on: 23 Jan 19
