Tofu and sweet potato fritters with mango salsa

High in calcium and packed with flavour, these speedy fritters are a must-try.

Serves: 4

Time to make: 40 mins

Hands-on time: 25 mins

Ingredients

¾ cup self-raising flour
¼ teaspoon ground pepper
1 egg
2 tablespoons olive oil
½ cup reduced-fat milk
300g firm tofu, roughly chopped into small pieces
100g sweet potato/golden kumarasweet-potatoX, grated
130g bag mixed salad greens
130g bag rocketarugulaX
100g mixed bean sprouts
1 ripe mango, peeled, diced
1 bunch spring onions, finely sliced
1 avocado, diced
1 lemon, juiced
low-fat plain yoghurt, to serve (optional)

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Instructions

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1 In a large bowl, combine flour and seasoning. Make a well in the centre, add egg and oil and mix gently while adding milk. Mix in tofu and sweet potato.

2 In a separate large bowl, toss salad leaves and sprouts.

3 To make salsa, in a medium bowl, combine mango, spring onions and avocado. Squeeze over lemon juice and toss once.

4 Heat barbecue plate to medium heat and spray with oil. Measure each fritter using ¹⁄³-cup batter and cook in batches until small bubbles appear. Flip fritters and cook till golden. Repeat to make around 10 fritters.

5 Serve fritters with salad and salsa (and yoghurt, if using).

Nutrition Info (per serve)

Calories 432 cal

Kilojoules 1809 kJ

Protein 18.4 g

Total fat 22 g

Saturated fat 3.5 g

Carbohydrates 35.6 g

Sugar 14.8 g

Dietary fibre 10.1 g

Sodium 279 mg

Calcium 406 mg

Iron 4.2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.