Millet, Cauliflower, Pea and Ricotta Fritters Recipe

Photography by Jeremy Simons

These gluten-free fritters are a tasty combination of millet, cauliflower, peas and ricotta. Millet is rich in proteins and nutrients and is naturally gluten-free.

Time to prep: 20 minutes

Time to cook: 45 minutes

Ingredients

• 70g (1/3 cup) hulled millet
• 250ml (1 cup) water
• 300g cauliflower, cut into florets
• 150g (1 cup) frozen peas
• 2 eggs
• 125g (1/2 cup) fresh ricotta
• 80ml (1/3 cup) milk
• 75g (1/2 cup) gluten-free plain flour
• 1 teaspoon ground cumin
• 2 teaspoons finely grated lemon rind
• 2 tablespoons chopped continental parsley
• 1/4 cup chopped mint leaves
• 2 tablespoons olive oil
• 180g (2/3 cup) natural yoghurt
• 100g baby spinach leaves
• Lemon wedges, to serve

Method

• Heat a saucepan over medium-high heat. Add millet and stir for 2 minutes until aromatic. Add water and bring to boil. Reduce heat to low, cover and simmer for 20-25 minutes or until water is absorbed. Set aside, covered, for 5 minutes. Fluff grains with a fork.
• Meanwhile, cook cauliflower in boiling water for 5-6 minutes, adding peas in last 2 minutes. Drain well. Coarsely mash with fork. Cool.
• Whisk eggs, ricotta and milk in a large bowl. Gradually whisk in flour and cumin. Stir in millet, cauliflower mix, rind, parsley and 2 tablespoons of mint.
• Heat oil in frying pan over medium-high heat. Cook 1/4 cup portions of mixture for 3 minutes each side until golden, making 12 fritters. Add remaining mint to yoghurt. Serve fritters with yoghurt mixture, spinach and lemon.

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Vegie Fritters Recipe

Packed with vegies, these fritters are so tasty the kids won't even realise they're healthy!

Serves: 4

Preparation time: 20 minutes

Cooking time: 5 minutes

Ingredients

• 1 medium zucchini 
• 1 x 310g can sweet corn kernels, drained 
• 1 small carrot 
• 1 small Spanish onion 
• 1/4 cup wholemeal self raising flour
• 1/2 tsp ground cumin 
• A pinch of cinnamon 
• 3 eggs, separated 
• Olive oil cooking spray 
• Tzatziki to serve 
• Cherry tomatoes and salad greens to serve

Method

• Preheat oven to 150ªC
• Grate zucchini, carrot and onion into a large bowl along with the drained corn. Add flour, cumin and cinnamon
• Stir through the egg yolks and season with freshly ground black pepper
• Whisk the egg whites until firm peaks form and gently fold through the egg yolk mixture
• Spray a large frying pan with olive oil and heat over medium heat
• Place two tablespoons of the mixture into the pan and cook for two minutes on each side, or until golden brown
• Remove the fritters from the pan and keep these warm in the oven. Repeat the process with the remaining mix
• Serve with tzatziki, cherry tomatoes and mixed green leaves

Recipe and image provided courtesy of Australian Egg Corporation.

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Baby corn and noodle fritters Recipe

Photography by Jeremy Simons

An excellent source of dietary fibre and vitamin C, sweet corn is a healthy choice for your everyday diet. Try them in these delicious, low-fat corn and noodle fritters.

Serves: 4

Time to prep: 15 minutes

Time to cook: 25 minutes

Ingredients

• 85g dried rice vermicelli noodles
• 2 green onions, thinly sliced
• 125g fresh baby corn, thinly sliced
• 1 long red chilli, finely chopped
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• 1/4 cup self-raising flour
• 4 eggs, lightly beaten
• 2 tablespoons peanut oil
• Sweet chilli sauce, sliced green onion, sliced red chilli and mixed salad leaves, to serve

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Stand for 3 minutes or until softened. Drain. Cut into 2cm lengths.
• Combine onion, corn, chilli, soy sauce, oyster sauce, sesame oil and flour in a bowl. Add eggs. Stir to combine. Stir in noodles.
• Heat peanut oil in a large frying pan over medium-high heat. Using 1/4 cup mixture at a time, cook in batches, for 2 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel. Cover with foil to keep warm. Serve fritters with sweet chilli sauce, onion, chilli and salad leaves.

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Recipe: Sweet Potato and Zucchini Fritters

Serves: 4

Time to cook: 45 minutes

High Calcium | High Fibre | High Protein | Low Fat | Low Sodium

Ingredients:

• 700g sweet potato, peeled, coarsely grated
• 400g zucchini, peeled, coarsely grated, squeezed of moisture
• 1/2 cup chopped fresh coriander
• 8 green onions, white part only, thinly sliced
• 1 cup self-raising flour
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 4 eggs
• 1/2 cup skim milk
• 2/3 cup low-fat natural yoghurt
• rocket salad, to serve

Method:

Step 1: Place sweet potato, zucchini, fresh coriander and onions into a large mixing bowl. In a separate bowl, combine flour, ground coriander, cumin, eggs and milk; stir until smooth. Add batter to sweet potato mixture. Stir until well combined.

Step 2: Spray a large frying pan with oil and place over medium-high heat. Spoon 1/4 cup of mixture per fritter into the pan, 3 fritters at a time. Cook for 3 minutes each side, or until golden and cooked through. Continue with remaining batter to make 16 fritters, spraying pan with more oil, if necessary.

Step 3: Serve with yoghurt and rocket.

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