Vegetable Fritters

IngredientsQtyProteinFatCHO
Eggs (60g) - 3
3
21
18
2
Coconut flour - 1/4 cup
25g
4
4
6
Zucchini, grated - 1/2 cup
50g
0.5
0
1
Butter - 1 tablespoon
20ml
0
16
0
Salt and pepper - to taste
n/a
0
0
0
Fresh herbs to garnish

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Steamed green vegetables - 1 cup
1 cup
1
0
2
Homemade tomato sauce - 1 serve (see below)
1 serve
1
4
4
Yogurt mint raita - 1/4 cup
70g
2
5
2
Haloumi, smoked salmon or bacon
~ 50g
12
15
1

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 2
per Serve - main ingredients + raita + protein option:     490 cal   /   2000 kJ                                      


Coconut flour has a unique texture so be prepared for something different. Those with sensitive digestive tracts might react to the high fibre content of coconut flour, so try a small amount first if you're not sure.


Making the Fritters
  • Whisk eggs.
  • Add half the coconut flour and beat through the egg mixture. Add the remaining coconut flour and beat again to combine.
  • Season with salt and pepper (and chilli or other herbs if desired).
  • Stir through the grated zucchini.
  • Heat the butter and add mixture to the pan in four piles then flatten evenly with a spoon.
  • Fry on medium heat for a minute or so, the using an egg flip, carefully flip the fritters over. You may need another egg flip to help flip without breaking.
  • Cook for another minute or so until cooked through.
     
To Serve 
  • Arrange the fritters on a plate and top with raita or homemade tomato sauce (see below).
  • Serve with steamed green vegetables or a salad.
  • Also great with bacon, haloumi or smoked salmon.

 

Homemade Tomato Sauce - makes 4 serves
  • Heat one tablespoon of olive oil in a non-stick pan.
  • Add two tablespoons of diced onion (or shallots or garlic) and saute for a minute or so.
  • Add one 400g tin of tomatoes and half a teaspoon of mixed Italian herbs.
  • Bring the tomato mixture to the boil, reduce the heat and simmer uncovered.
  • Continue to simmer until the sauce thickens (excess water will evaporate).

 

  • Prep time - 20mins
  • Cooking time - 10mins
  • Serves - 2

My Meal Matrix

Guest Plan

EXAMPLE MEAL MATRIX

Meal Protein Fat CHO
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Dinner ? ? ?
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