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)
  • 1/2 cup whole wheat flour
  • 1/3 cup 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. Boil water. Cook broccoli, carrots and zucchini for 4 minutes. Drain.
  2. Pat broccoli mixture dry with paper towels. Roughly chop.
  3. Combine broccoli mixture and flour in a large bowl.
  4. Stir in cheese, salt, pepper, cumin, and chili powder into the broccoli mixture. Stir in whisked egg until mixture is evenly combined.
  5. Heat oil in a large nonstick skillet over medium heat.
  6. Form 1/4 cup of the broccoli mixture by hand into a ball.
  7. Add ball to the pan and flatten slightly with a spatula. Cook each fritter 4 minutes on each side or until golden-brown.
  8. Transfer to a plate with a paper towel to soak up the excess oil.

Avocado Yogurt Sauce:

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