Sweetcorn, courgette and tofu fritters with chive cottage cheese
Make a batch of our low-calorie vegetarian sweetcorn, courgette, and tofu fritters with chive cottage cheese. They are high in calcium, fibre and iron, and diabetes-friendly with an easy gluten-free option. Watch them disappear off the plate in seconds!
Serves: 4
Time to make: 35 mins
Total cost: $17.80 / $4.75 per serve
(at time of publication)
Ingredients
- 4 eggs
- ½ cup wholemeal self-raising flour
- 250g firm tofu, mashed
- 1 ½ cups corn kernels
- 2 large courgettes, coarsely grated, squeezed to remove excess moisture
- ⅓ cup chopped fresh chives
- 3 teaspoons zest of lemon
- ½ teaspoon salt
- cracked black pepper
- 1 tablespoon olive oil
- 1 long red chilli, seeded, finely chopped
- ½ cup cottage cheese
- 100g rocket, to serve
Instructions
1 Whisk eggs in a large bowl until well combined. Slowly whisk in flour until smooth. Add mashed tofu, corn, courgette, 2 tablespoons of the chives and 2 teaspoons of the lemon zest. Stir until well combined; season with cracked black pepper.
2 Heat half the olive oil in a large non-stick frying pan over medium-high. Add 3 x 1/3-cups of mixture to pan and cook fritters for 2-3 minutes each side, or until golden and cooked through. Repeat with remaining batter to make 12 fritters in total, adding remaining oil as necessary.
3 Meanwhile, combine chilli, cottage cheese, remaining chives and zest in a bowl. Serve fritters topped with a dollop of cottage cheese mix and rocket.
Variations
You can use fresh, frozen or canned corn kernels in this recipe.
Make it gluten free: Use gluten-free flour and check tofu is gluten free.
HFG tip
Fritters are suitable to freeze.
Nutrition Info (per serve)
-
Calories 361cal
-
Kilojoules 1511kJ
-
Protein 25g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 22g
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–Sugars 5g
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Dietary fibre 11g
-
Sodium 262mg
-
Calcium 321mg
-
Iron 5mg
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.
Last updated date: 14 April 2022
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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.
