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
-
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
