Asparagus and courgette fritters with dill cream
Serves: 4
Time to make: 40 mins
Total cost: $13.79 / $3.45 per serve
(at time of publication)
Ingredients
- 1 large waxy potato (or 1 cooked potato)
- 1 large courgette, grated
- 1 bunch asparagus, roughly chopped
- 3 tablespoons sweet chilli sauce
- 1 large handful fresh dill, chopped, plus a little extra
- 1 egg, beaten
- 3 tablespoons flour, plus extra for dusting
- 2 tablespoons olive oil
- 3 tablespoons lite sour cream
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Instructions
1 Put the potato in a pan of cold water (there’s no need to cut it first). Cover, bring to the boil and simmer for 5 minutes. Drain under cold water.
2 Meanwhile, put the courgette, asparagus, 2 tablespoons sweet chilli sauce, dill, egg and flour into a bowl. Grate in the potato, season with salt and freshly ground pepper, then mix together. With floured hands, shape the mixture into 8 flat patties on a board, about 1cm thick.
3 Heat half the oil in a large frying pan. Fry the patties, 4 at a time, for 8-10 minutes, turning once, until soft and golden. Repeat with remaining oil and fritters.
4 Meanwhile, mix the sour cream, extra dill and remaining sweet chilli sauce in a small bowl, then arrange on a serving plate with the fritters.
HFG tip
If you want to get ahead, make up the mixture and shape the patties the day before and chill them overnight.
Nutrition Info (per serve)
-
Calories 177cal
-
Kilojoules 740kJ
-
Protein 5.1g
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Total fat 10g
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–Saturated fat 2.4g
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Carbohydrates 16.9g
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–Sugars 6.6g
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Dietary fibre 1.6g
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Sodium 130mg
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Calcium 35mg
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Iron 1.1mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
