Kumara and courgette fritters with avocado salsa
Serves: 4
Time to make: 40 mins
Total cost: $18.00 / $4.50 per serve
(at time of publication)
Ingredients
- Fritters
- 1 cup grated courgette
- 2 cups peeled and grated kumara
- 1 cup peeled and grated carrot
- ½ onion, finely chopped
- 2 tablespoons chopped fresh parsley leaves
- 1 ½ teaspoons ground cumin
- ¼ cup plain flour
- ¼ teaspoon salt
- freshly ground black pepper
- 2 eggs, lightly beaten
- spray oil
- Salsa
- 2 tomatoes, chopped
- 1 capsicum, chopped
- 1 avocado, chopped
- 3 cups baby spinach leaves, finely chopped
- juice of ½ lemon
- Sweet chilli dip
- 1 cup cottage cheese
- 2 tablespoons mild sweet chilli sauce
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Instructions
1 Place grated courgette between paper towels and squeeze out excess liquid. Add courgette to a large bowl with kumara, carrot, onion, parsley, cumin and flour. Season with salt and pepper. Add eggs and mix until combined.
2 Heat a large non-stick fry pan on a medium heat and spray with oil. Fry quarter-cup measures of batter in batches, for 3—4 minutes each side, until golden. Repeat until all mixture is used.
3 To make salsa, combine ingredients in a large bowl.
4 In a small bowl, combine cottage cheese and sweet chilli sauce; mix well.
5 Serve fritters with sweet chilli dip, and salsa on the side.
Variations
Make it gluten free: Use gluten-free flour and check ground cumin and sweet chilli sauce are gluten free.
HFG tip
- Press down on top of each fritter with a fish slice or the back of a spoon. This helps the fritter form a crust as it cooks.
- Freeze the fritters in single portions for handy meals for one. Serve with quarter amounts of the salsa and dip.
Nutrition Info (per serve)
-
Calories 391cal
-
Kilojoules 1630kJ
-
Protein 18g
-
Total fat 21g
-
–Saturated fat 4g
-
Carbohydrates 30g
-
–Sugars 15g
-
Dietary fibre 7g
-
Sodium 540mg
-
Calcium 130mg
-
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.
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.
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