All green chicken fritters
Serves: 4 (makes 8-12 fritters)
Time to make: 30 mins
Total cost: $19.80 / $4.95 per serve
(at time of publication)
Ingredients
- Fritters
- 1 cup grated courgette
- 1 quantity Basic fritter mix (see tip)
- 200g lean cooked chicken, diced
- 1 head broccoli, cut in florets, steamed and chopped
- 4 spears asparagus or 115g green beans, steamed and chopped
- 2 cloves garlic, crushed
- 1 teaspoon dried mixed herbs
- 4 tablespoons fresh coriander or basil
- spray oil
- On the side
- 2 cups cherry tomatoes
- 6 radishes, trimmed
- spray oil
- 2 cups rocket
- ⅓ cup low-fat yoghurt
- 4 fresh coriander or basil leaves, chopped
Instructions
1 Combine half the courgettes and the rest of the fritter ingredients.
2 Heat oven to 180°C. Place tomatoes and radishes on baking tray, spray with oil and bake for 15 minutes.
3 Spray a non-stick pan with spray oil and place over a medium heat. Cook 2-3 fritters at a time, for 2-3 minutes each side or until golden brown.
4 Mix yoghurt and herbs together. Serve the fritters with roasted vegetables, remaining courgette, rocket and yoghurt on the side. Garnish with coriander or basil.
HFG tip
Watch our recipe video for step-by-step instructions on how to make Basic fritter mix.
Nutrition Info (per serve)
-
Calories 435cal
-
Kilojoules 1820kJ
-
Protein 34g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 10g
-
Dietary fibre 10g
-
Sodium 390mg
-
Calcium 300mg
-
Iron 4mg
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.
Photographer: Devin Hart
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
