Wednesday, April 18, 2012

Hunger Buster Corn Fritters - 394 Calories per large serve

Hunger Buster Corn Fritters - 394 Calories per large serve
Serves: 4 (394 Calories)
Total calories per recipe: 1574

Preparation Time: 10 minutes. 

2 Small Red Onions, diced (160g) -44 calories
2 cloves garlic, crushed - 8 calories
400g can corn kernels, drained and rinsed - 172 calories
2 tbsp (28g) coriander stems, chopped fine - 6 calories
1 tsp olive oil - 40 calories
450g sweet potato, peeled and chopped - 293 calories
1/2 cup low fat milk - 50 calories
1/4 cup Polenta (corn meal) - 116 calories
2 Tablespoons Nutritional Yeast Flakes- 19 calories
3/4 cup Besan Flour (chickpea flour)- 274 calories
1/2 cut organic wheat flour - 260 calories
1 tsp. Baking powder (optional) - 8 calories
1/4 tsp. Sea salt - neg calories
Freshly ground black pepper - neg calories
2 large egg whites - 30 calories
2 large egg, whole - 148 calories

50g grated Parmesan - 48 calories
2 medium tomatoes (300g) - 60 calories

  1. Cook sweet potato in microwave or steam until soft. Mash with a fork and milk set aside.
  2. Heat skillet and add olive oil. Immediately add red onions, garlic, corn kernels and coriander. Lightly sauté 2 minutes.
  3. In a large bowl combine sifted flours, baking powder, Polenta, yeast flakes and seasoning.
  4. Add mashed sweet potato and onion mix to dry ingredients and mix.
  5. Finally add eggs, egg whites and enough water to create a thick pancake batter.
  6. Dry fry in non-stick skillet for 3 minutes each side or until well browned.
  7. Top with 1/2 sliced tomato and grated Parmesan and serve.

  •  Nutritional Yeast Flakes have cheese flavour and are a great Vitamin B addition to your meal. The B vitamin is great for metabolism!
  • chickpea flour is high in protein as are eggs and will help fill you.
  • NOTE: This recipe is a large filling serve. For a snack or children you may use half the batter recommended.

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