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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 trim milk
2 eggs
1 cup self-raising flour
2 cups corn sweetcornXkernels
300g courgetteszucchini, summer squashX, 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
oil spray
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.

Nutrition Info (per serve)

Kilojoules 1890kJ

Calories 452cal

Protein 19g

Total fat 22g

–Saturated fat 6g

Carbohydrates 45g

–Sugars 7g

Dietary fibre 4g

Sodium 290mg

Calcium 280mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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.

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