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Corn fritters with tomato and avocado

Serves 5

Ingredients

4 Roma tomatoes, halved lengthwise

1 tablespoon balsamic vinegar

1 teaspoon brown sugar

Cracked black pepper

310g corn kernels, tinned no added salt

155g (1 cup) canned cannellini beans

2 tablespoons chopped fresh chives

2 teaspoons mild paprika

2 eggs, lightly beaten

125ml (½ cup) low-lat milk

80g (½ cup) wholemeal self raising flour*

Olive oil spray

1 small avocado, sliced

Cooking instructions

  1. Preheat oven to I80°C.
  2. Place the tomatoes on a baking tray cut-side up. Drizzle with the balsamic vinegar, sprinkle with the brown sugar and cracked black pepper and cook for 30 minutes.
  3. Put the corn kernels, beans, chives and paprika into a bowl and mix to combine. Stir in the eggs and milk, and then fold the flour through the batter until smooth.
  4. Lightly spray a non-stick frypan with olive oil spray. Pour 2 tablespoons of the batter into the pan and cook over medium heat for 3 minutes on each side or until golden and cooked through. Keep warm while you cook the remaining batter.
  5. Serve the fritters layered with the tomatoes and avocado and sprinkled with cracked black pepper.

 

Nutrition Information per serve (110g)

 

 

Per 100g

Per Serve (227g)

Energy (kJ)

567.1

1290.7

Protein (g)

4.7

10.7

Total Carbohydrate (g)

14.0

31.8

Total Fat (g)

6.3

14.4

Saturated Fat (g)

1.4

3.3

Dietary Fibre (g)

1.8

4.4

Sodium (mg)

172.0

391.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*contains or may contain gluten

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