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Easy Vegetable Fritters

Published November 21, 2016
2 minute read
Vegetable Fritters
Published November 21, 2016
2 minute read
In This Article

Crunch into wholesome vegetable goodness when you make these carrot-zucchini fritters instead of greasy ol’ hash browns. Using carrots and zucchini instead of plain potato ups the fiber while lowering the calories. Serve with a side of plain Greek yogurt for dipping, or use these fritters as a vegetarian-friendly burger patty.

Vegetable Fritters

Ingredients

  • 5 cups (1,185 grams) water
  • 11/2 cups (165 grams) carrots, shredded (about 21/2 medium carrots)
  • 11/2 cups (170 grams) zucchini, shredded (about 1/2 large zucchini)
  • 1/4 cup (30 grams) whole-wheat flour
  • 1/3 cup (5 grams) Parmesan cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 11/4 teaspoons ground chili powder
  • 2 stalks (25 grams) green onions, thinly sliced
  • 2 large (50 grams each) eggs, whisked
  • 2 tablespoons vegetable oil, divided

Directions

Heat water in a medium saucepan over high heat. When water boils, add carrots and zucchini and cook for 3–4 minutes. Drain the vegetable mixture in a strainer, and run under cold water for 1 minute. Pat dry with paper towels, getting as much water out as you can.

TIME-SAVING TIP: Can’t wait for water to boil? You can put the carrot and zucchini into a bowl and microwave for about 2 minutes. Then pat dry with paper towels.

Put the vegetable mixture into a bowl, along with flour, cheese, salt, pepper, chili powder, green onions and eggs. Stir mixture until well combined. Portion out fritter mixture using a 1/4 cup–size measuring cup, and roll into a ball. Set aside.

Heat a large pan over medium-high heat. Put 1 tablespoon oil into the skillet, and allow oil to heat. Then add 3 balls of fritter mixture to the pan and flatten with spatula. Cook the fritters, 4–5 minutes on each side, until golden brown.

Repeat once more with the second batch for a total of 6 fritters.

BUDGET TIP: If you have leftover broccoli stalks and don’t know what to do with them, grate and use them instead of zucchini.

Nutrition Information

Serves: 2 |  Serving Size: 3 fritters (about 50 grams each)

Per serving: Calories: 375; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 12g; Cholesterol: 226mg; Sodium: 789mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 1g; Protein: 17g

Nutrition Bonus: Potassium: 659mg; Iron: 14%; Vitamin A: 28%; Vitamin C: 50%; Calcium: 21%

Energizing Tips (optional)

  • Top with 1/4 cup reduced-fat Greek yogurt to add calories and protein. (Per serving: Calories: 408; Fat: 24g; Carbohydrate: 29g; Dietary Fiber: 3g; Sugar: 3g; Protein: 22g)
  • Serve with 1/4 medium avocado to up calories and good fats. (Per serving: Calories: 434; Fat: 30g; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 1g; Protein: 17g) 

Photo Credit: Demi Tsasis

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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