Chicken and courgette fritters with avo dip

Author: Rebecca Johnston

Photographer: Melanie Jenkins

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Serves: 4 (makes 12 fritters)

Time to make: 30 mins

Ingredients

More weights & measures

2 eggs

3 tablespoons flour

300g finely shredded lean chicken

2 cups grated courgettezucchiniXszucchini, summer squashX

spray oil

1 avocado, mashed

1 tablespoon chopped fresh basil

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Instructions

1 In a large bowl combine eggs, flour, chicken and courgettes. Mix well.

2 Heat a non-stick frying pan with oil. When hot drop tablespoons of fritter mix in pan and cook on both sides until golden. Repeat until all fritter mix is cooked.

3 Serve fritters with dip. To make dip, combine avocado and basil.

Serving suggestion

Serve fritters and dip with a side salad and wholegrain crusty bread.

Variations

Make it gluten free: Replace standard flour with rice flour.

Nutrition Info (per serve)

Calories 268cal

Kilojoules 1120kJ

Protein 22g

Total fat 17g

–Saturated fat 3g

Carbohydrates 5g

–Sugars 1g

Dietary fibre 3g

Sodium 100mg

Calcium 40mg

Iron 2mg

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.

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