Corn and Broccoli Fritters

This is a great recipe to practice your cooking skills with!

Try measuring out the ingredients, mixing and scooping out one tablespoon of mixture per fritter. Don’t forget to leave the hot pan and boiling water for an adult!

PREPARATION TIME

15 minutes

COOKING TIME

15 minutes

SERVINGS

4 (1 serve = 3 fritters)

DIFFICULTY

Easy – Moderate

INGREDIENTS

  • 1 cup (95g) small broccoli florets, chopped
  • ¾ cup (120g) wholemeal self-raising flour
  • 1 egg
  • 400g (12 ½ ounces) canned brown lentils, rinsed, drained
  • 1 cup (160g) frozen corn kernels, thawed
  • 1/3 cup (40g) low-fat cheddar
  • 2 green onions (scallions), sliced thinly
  • ¼ cup finely chopped fresh basil
  • 1 tablespoon olive oil
  • 2 medium (300g) tomatoes, chopped
  • 1/3 cup loosely packed fresh basil leaves, extra
  • 2 teaspoons balsamic vinegar

TIP

Leftover fritters can be stored in the refrigerator for up to three days.

METHOD

  1. Pour boiling water over broccoli in a medium heatproof bowl; stand or 1 minute, drain
  2. Place flour in a large bowl; make a well in the centre. Gradually whisk in the egg until smooth. Stir in lentils, corn, broccoli, cheese, onion and basil. Season with pepper.
  3. Heat oil in a large non-stick frying pan over a 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.
  4. Combine tomato, basil and vinegar on a small bowl.
  5. Serve fritters with tomato mixture.

NUTRITION INFORMATION (PER SERVE)

Energy (kJ) 1283

Protein (g) 16.8

Fat – Total (g) 8.8

Saturated fat (g) 2.4

Carbohydrate – Total (g) 35.7

Fibre (g) 8.6

Sodium (mg) 316

Provider acknowledgment
Image and recipe from The Australian Women’s Weekly, Diabetes, Food For Life, by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed in The Australian Women’s Weekly, do not necessarily reflect the views of Diabetes NSW & ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

 

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