Zucchini & cheddar fritters
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CSIRO Total Wellbeing Diet
Breakfast
1 peopleServes
1
1
- Zucchini, 1 medium, grated (101g)
- Eggs, raw, 2 extra large egg(s) (102g)
- Cheddar cheese, reduced-fat (15% fat), 50 g, grated or shredded (50g)
- Dried paprika, 0.5 teaspoon(s) (2g)
- Pepper, any type, ground, 1 pinch(es) (1g)
- Olive oil spray, 3 spray(s) (6g)
- Mixed grain bread, 1 slice(s), toasted (40g)
- Cherry tomatoes, 5 regular cherry tomato(es), halved (75g)
- Baby spinach, 1 cup(s) (19g)
- Balsamic vinegar, 1 tablespoon(s) (20ml)
- Fresh fruit, any type, 1 medium piece(s), For e.g. banana, apple, pear (150g)
Method
Place the zucchini, eggs, cheese and paprika in a bowl and season with pepper. Stir until well combined.
Spray oil in a large non-stick fry pan over medium heat. Spoon 1/3 cup of zucchini mixture, firmly-packed, into the pan and flatten to a rough 10cm round, repeat to create 3 fritters. Cook each fritter for 3 to 4 minutes each side or until cooked through and golden brown.
Enjoy fritters with a slice of toast and top with tomatoes, spinach and a drizzle of balsamic vinegar to serve.
Follow with a piece of fruit of your choice or save for a snack.
TIPS:
- There's no need to squeeze the excess water out of the grated zucchini, but you do need to use the mixture soon after mixing to ensure the fritters crisp up well.
- Feel free to enjoy with any free food condiments such as sweet chilli sauce.
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 1 |
| Vegetables | 0.8 |
| Fruit | 1 |
| Dairy | 1 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Kilojoules | 2420 |
| Protein | 37.2 g |
| Total fat | 26.9 g |
| - Saturated fat | 10.1 g |
| Total carbohydrates | 43.1 g |
| - Total sugars | 24.4 g |
| Fibre | 9.6 g |
| Sodium | 502 mg |
Looking for healthy, comforting meals this winter?
Get a free 3-part winter recipe series