healthy_eatingIf there’s one thing we always have in the pantry in this house, it’s cans of sweet corn.
This is probably due in equal parts to my lose baby weight eating plan (corn makes a fantastic salad filler) and the fact it’s often on special when I hit the supermarket.
I’m not entirely sure why I need quite so many cans, but it does come in useful when you’ve got the bare minimum of ingredients and need to whip up something quick, healthy and family friendly.
While we often only think of the ‘on the cob’ variety of corn, canned kernels, or even those sliced off a steamed husk, are a versatile ingredient for a load of different meals.
High in fibre, folate and potassium, corn is also an excellent slow release carbohydrate.
This means that it takes the body time to break it down, giving you sustained release energy and keeping you full for longer, both important when trying to lose weight.
Including capsicum, spring onion and zucchini ups the veggie count, while egg and skim milk add protein and calcium.
Using wholemeal instead of white flour, skim milk instead of full cream and free range egg are great alternatives to the ingredients usually found in fritters that would push the calorie count upwards.
These are delicious served for lunch or a light dinner, with a side of chunky guacamole or a yummy salad.
They keep well in the fridge, in a sealed container and taste almost as good on day two as they do fresh out of the pan.

  • 450g corn kernels, fresh or from a can
  • 2 spring onions, diced
  • 1 red capsicum, finely chopped
  • 1 zucchini, trimmed and grated
  • 1/2 cup wholemeal or spelt self-raising flour
  • 1/2 cup skim milk
  • 2 large, free range eggs, lightly beaten
  • Vegetable oil spray
  • Whisk together lightly beaten eggs and milk in a small bowl until well combined and set aside.
  • Combine flour, corn and veggies in a large mixing bowl.
  • Gently fold the egg and milk mixture into the dry ingredients, stirring continuously. Set mixture aside to thicken slightly.
  • While mixture is thickening, spray a large frypan with oil spray and heat over medium high heat.
  • Once pan is hot, pour 1/4 cup dollops of batter onto surface (or use a large spoon). You should be able to fit 3-4 fritters at a time.
  • Cook for 3-5 minutes or until small bubbles begin to form before turning to the other side (try not to turn the fritters too early as they are likely to fall apart).
  • Cook for a further 3-5 minutes before gently using a spatula to place cooked fritters on a plate lined with kitchen paper.
  • Allow to cool slightly and serve. Yum!

Makes approx 12. fritters – Calories per fritter – 80
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