Corn and Broccoli Fritters
Details
- Serves 4
- 13 Ingredients
- 15 Minutes Prep
- 15 Minutes Cook
- Easy
Nutrition per serve
- Energy 1283kJ
- Protein 16.8g
- Fat (total) 8.8g
- - Saturated Fat 2.4g
- Carbohydrate (total) 35.7g
- Fibre 8.6g
- Sodium 316mg
Ingredients
1 cup (95g) small broccoli florets, chopped
¾ cup (120g) wholemeal self-raising flour
1 egg
½ cup (125ml) skim milk
400g (12½ ounces) canned brown lentils, rinsed, drained
1 cup (160g) frozen corn kernels, thawed
⅓ cup (40g) grated low-fat cheddar
2 green onions (scallions), sliced thinly
¼ cup finely chopped fresh basil
1 tablespoon olive oil
2 medium tomatoes (300g), chopped
⅓ cup loosely packed fresh basil leaves, extra
2 teaspoons balsamic vinegar
Method
- Pour boiling water over broccoli in a medium heatproof bowl; stand for 1 minute, drain.
- Place flour in a large bowl; make a well in the centre. Gradually whisk in the egg and milk until smooth. Stir in lentils, corn, broccoli, cheese, onion and basil. Season with pepper.
- Heat oil in a large non-stick frying pan over medium-high heat. Drop heaped tablespoons of the batter into the pan in batches, allowing room for spreading. Cook for 2 minutes each side or until golden brown and cooked through. Repeat to make a total of 12 fritters.
- Combine tomato, basil and vinegar in a small bowl.
- Serve fritters with tomato mixture.
Dietitian Notes / Recipe Tips
Packed full of vegetable fibre and healthy proteins, fats and carbohydrates these fritters will not only look after your digestive system but also give you sustainable energy throughout your day.
Leftover fritters can be stored in the refrigerator for up to three days.
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Provider Acknowledgement
Image and recipe from The Australian Women’s Weekly, Diabetes, Food For Life by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017
