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Vegetable Fritters
A successful way to have the kids asking for more vegetables.
Ingredients
| parchment paper | |||
| 2 | carrots, coarsely grated | 200 g | |
| 2 | zucchini, coarsely grated | 260 g | |
| 2 | sweet potatoes, coarsely grated | 360 g | |
| 6 | green onions/scallions, finely chopped | ||
| 1 1/2 tbsp | olive oil | 23 mL | |
| 1/8 tsp | cayenne pepper | 0.4 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 2 | eggs size large | ||
| 1 cup | Parmesan cheese, grated | 50 g |
Before you start
The quantities given here are based on this recipe served as a starter. If serving as a side dish, divide the quantities by two.
Method
- Preheat the oven to 205°C/400°F. Line one or more large baking sheets with parchment paper.
- Prepare the vegetables: Coarsely grate the carrots, zucchini, and sweet potatoes; finely chop the green onions. Put all the vegetables in a bowl, then stir in the Parmesan cheese. Add the egg(s), Cayenne pepper, oil, a little salt, and pepper to taste. Mix well, then portion out the mixture onto the prepared baking sheet(s), forming rounds with a diameter of about 10 cm (about 4 per serving).
- Cook in the middle of the oven 12 min, then delicately turn over the fritters and continue to cook until they are golden-coloured, about 12 additional minutes.
- Serve.
Remarks
These fritters may be kept up to 3-4 weeks in the freezer. They may then be defrost and warmed up in the oven at 205°C/400°F for about 10 min or until warm.
Nutrition Facts Table
per 1 serving (230 g)
|
Amount % Daily Value |
|
Calories 230 |
|
Fat 11 g 17 % |
|
Saturated
3.6 g
18 % |
|
Cholesterol 110 mg |
|
Sodium 300 mg 12 % |
|
Carbohydrate 22 g 7 % |
|
Fibre 4 g 18 % |
|
Sugars 9 g |
|
Net Carbs 18 g |
|
Protein 11 g |
|
Vitamin A 200 % |
|
Vitamin C 49 % |
|
Calcium 20 % |
|
Iron 11 % |
Claims
This recipe is :- Diet-related health claims :
- Bone-healthy
- Free :
- Added Sugar
- Excellent source of :
- Folacin, Manganese, Potassium, Vitamin A, Vitamin K
- Good source of :
- Calcium, Fibre, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
- Source of :
- Copper, Iron, Vitamin B1, Vitamin D, Zinc
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | 1 |
| Meat and Alternatives | 1 |
| Fats | 1 ½ |
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Members' Reviews
bringgeula
2010-10-18T13:42:57+00:00 october 18, 2010 | I would make this recipe againIt needed more eggs to stick together.I baked it in a 9x13 pan to make it easier.
Useful
dandyflower
2010-03-11T22:31:02+00:00 march 11, 2010The end result was tasty, but only the adults liked them. I found them difficult to make because they didn't stick together. The recipe made a huge batch, which required me to cook them in several batches. Not worth the time & effort.
Useful
isabelbrinck
2009-04-20T20:44:22+00:00 april 20, 2009 | I would make this recipe againThese turned out tasty! The scallions are great in combination with the other flavours. I only managed to make 3 patties per serving (12 patties for 4 servings), compared to the 4 described in the recipe. Don't expect these to be crisp, but even though they seem soft after 12 minutes, they're still in good shape to be flipped. I did use parchment paper on a disposable cookie sheet. After the second 12 minutes, I didn' think they looked golden enough, so I flipped on the broiler just for a couple of minutes. I recommend not salting them very much during cooking and certainly not after they're done. The scallions add bite and remember that parmesan is high in sodium. They are also more filling than they may seem!
Useful
Katharsis
2009-02-27T02:44:25+00:00 february 27, 2009 | I would make this recipe againThese were hit and miss. I loved them, but I was the only one in my house. I ended up cooking them longer because they weren't quite ready to flip.
Useful
Venn
2008-10-30T09:23:13+00:00 october 30, 2008 | I would make this recipe againI made these for a dinner party & served them on top of baby spinach with a honey mustard vinegrette. I made a yogourt sauce to go on top of the patties & sprinkled some crispy bacon on them. They were absolutely awesome!! To die for. Will make them over & over again
Useful
Top Reviews
View All ReviewsVenn
october 30, 2008 | I would make this recipe againI made these for a dinner party & served them on top of baby spinach with a honey mustard vinegrette. I made a yogourt sauce to go on top of the patties & sprinkled some crispy bacon on them. They were absolutely awesome!! To die for. Will make them over & over again
Useful
dandyflower
march 11, 2010The end result was tasty, but only the adults liked them. I found them difficult to make because they didn't stick together. The recipe made a huge batch, which required me to cook them in several batches. Not worth the time & effort.
Useful
isabelbrinck
april 20, 2009 | I would make this recipe againThese turned out tasty! The scallions are great in combination with the other flavours. I only managed to make 3 patties per serving (12 patties for 4 servings), compared to the 4 described in the recipe. Don't expect these to be crisp, but even though they seem soft after 12 minutes, they're still in good shape to be flipped. I did use parchment paper on a disposable cookie sheet. After the second 12 minutes, I didn' think they looked golden enough, so I flipped on the broiler just for a couple of minutes. I recommend not salting them very much during cooking and certainly not after they're done. The scallions add bite and remember that parmesan is high in sodium. They are also more filling than they may seem!
Useful
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