Veggie Fritters for Kids

DIFFICULTY LEVEL

Oven Mitt Easy Oven Mitt Medium Oven Mitt Hard

Ingredients

  • 4 cups water
  • 1 cup broccoli stems, matchstick-cut (or pre-cut broccoli slaw)
  • 1 cup pre-matchstick-cut carrots
  • 1 cup zucchini, matchstick-cut (use a cheese grater)
  • 1/2cup whole-wheat flour
  • 1/3cup low fat Parmesan cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1 large egg, whisked
  • 2 tablespoons vegetable oil
  • Avocado Yogurt Dipping Sauce:
  • 1/2 cup plain Greek yogurt
  • 1/2 of a medium-sized avocado
  • 1 teaspoon fresh dill, chopped
  • 1 teaspoon fresh chives, chopped

Instructions

Vegetable Fritters:

  1. Bring 4 cups of water to a boil in a medium-sized saucepan.
  2. Cook broccoli, carrots and zucchini for 4 minutes. Drain.
  3. Pat broccoli mixture dry with paper towels. Then, roughly chop so that the fritters can hold together when formed.
  4. Place broccoli mixture and flour in a large bowl, then stir to coat.
  5. Stir in cheese, salt, pepper, cumin, garlic salt and chili powder into the broccoli mixture. Stir in the whisked egg until the broccoli mixture is evenly combined.
  6. Heat a large nonstick skillet over medium heat. Add oil to pan, swirling to coat.
  7. Form ΒΌ cup of the broccoli mixture by hand into a ball.
  8. Add ball to the pan and flatten slightly with a spatula. Cook 3 to 4 fritters at a time. Cook each fritter 4 minutes on each side or until golden-brown.
  9. Transfer to a plate with a paper towel to soak up the excess oil. Repeat procedure for the rest of the fritters.

 

Avocado Yogurt Sauce:

  1. In a blender or large bowl, combine yogurt, avocado, dill and chives. Serve yogurt mixture with fritters.

Nutritional Information

Serving Size: 2-3 fritters
Calories: 320
Total Fat: 3 g
Saturated Fat: 1 g
Trans Fat: 0 g
Total Sugar: 3 g
Sodium: 199 mg
Carbs: 12 g
Protein: 23 g

Source:

Shape Your Future

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