Corn and courgette fritters
This low-cost corn fritter recipe is one of our best and makes a delicious vegetarian lunch or dinner. It’s quick and easy, ready in under 30 minutes and is a great way to use up leftover vegetables.
Serves: 4 (makes 12)
Time to make: 30 mins
Total cost: $10.08 / $2.52 per serve
(at time of publication)
Ingredients
- ½ cup skim milk
- 2 eggs
- 1 cup self-raising flour
- 2 cups corn kernels
- 300g courgettes, coarsely grated, excess moisture squeezed
- ½ cup grated reduced-fat cheese
- 2 tablespoons chopped fresh chives
- 2 tablespoons chopped fresh parsley
- ½ lemon, 1 teaspoon zest
- spray oil
- 4 teaspoons tomato relish
- 4 tablespoons reduced-fat sour cream
- 8 cups salad with a little dressing, to serve
Instructions
1 Whisk together milk and eggs in a large bowl. Gradually whisk in flour until smooth and well combined. Stir through corn, courgettes, cheese, herbs and lemon zest.
2 Spray a large frying pan with oil and place over a medium-high heat. Spoon quarter-cupfuls of mixture into pan, 3 fritters at a time. Cook for 3 minutes each side or until golden and cooked through. Spray pan with a little more oil. Continue with batter to make 12 fritters in total.
3 Serve fritters with tomato relish, sour cream and salad.
Variations
Pea, haloumi and roasted capsicum fritters: Replace corn with 2 cups thawed frozen peas, replace cheese with 1/2 cup grated haloumi. Add 1/2 cup diced roasted red capsicum. Reduce courgettes to 200g. Omit parsley. Continue with steps 2 and 3. Garnish with a little extra diced roasted capsicum.
Thai chicken fritters: Replace corn with 2 cups shredded, skinless, cooked chicken breast, replace courgettes with 300g grated carrot, replace parsley with chopped fresh coriander, replace chives with chopped fresh mint. Omit lemon zest. Add 1 long red chilli (finely chopped). Continue with steps 2 and 3. Serve with sweet chilli sauce and lime wedges.
Spicy carrot and corn fritters with mango chutney: Reduce milk to 1/4 cup, reduce flour to 1/2 cup. Replace courgettes with 2 cups grated carrot, replace parsley with chopped fresh coriander. Add 1 long red chilli (finely chopped) and 2 teaspoons curry powder. Omit lemon zest. Continue with steps 2 and 3. Serve with mango chutney.
Tuna, olive and courgette fritters: Reduce corn to 1 cup. Add 185g can tuna in spring water, drained, flaked, add 1/3 cup sliced Kalamata olives, add 4 thinly sliced spring onions. Replace cheese with 1/2 cup crumbled feta. Omit chives. Continue with steps 2 and 3. Serve with salsa of 1 diced tomato with a splash of balsamic.
Nutrition Info (per serve)
-
Calories 452cal
-
Kilojoules 1890kJ
-
Protein 19g
-
Total fat 22g
-
–Saturated fat 6g
-
Carbohydrates 45g
-
–Sugars 7g
-
Dietary fibre 4g
-
Sodium 290mg
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Calcium 280mg
-
Iron 3mg
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: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
