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Cauliflower and Pea Fritters with Mint Yoghurt

 Cauliflower and Pea Fritters with Mint Yoghurt

Ingredients

1 kg cauliflower (1 small whole), base and stems trimmed

3/4 cup self-raising flour

3 tsp curry powder

2 x large eggs, lightly beaten

1/2 cup reduced fat milk

1 clove garlic, crushed

1/2 cup frozen green peas, thawed

2 tbs canola or olive oil

1/3 cup low fat plain Greek-style yoghurt

1 tbs mango chutney

1 tbs chopped fresh mint

60g baby spinach leaves, to serve

150g cherry tomatoes, halved, to serve

 

Method

1. Cut cauliflower into florets. Boil, steam or microwave until tender. Drain well. Cool slightly then cut into small pieces (about 2cms).

2. Whisk flour, curry powder, eggs, milk and garlic together in a large bowl until smooth. Stir in cauliflower and peas.

3. Heat 2 tsp oil in a large non-stick frying pan over a medium-high heat. Drop 1/4-cup quantities of mixture into hot pan, spreading it out with the back of a spoon to make approximately 7cm fritters. Cook fritters for 2-3 minutes on each side or until golden brown and cooked through. Remove from pan and keep warm.

4. Continue with remaining oil and cauliflower mixture, to make about 16 fritters altogether.

5. To make mint yoghurt, combine yoghurt, chutney and mint in a small bowl.

6. Serve fritters with mint yoghurt, baby spinach and cherry tomatoes.

 

Tasks for kids:

Whisk flour, curry powder, eggs, milk and garlic together. Sir in cauliflower and peas (step 2).

Mix ingredients for mint yoghurt (step 5).

 

Note: Fritters can be frozen for up to 1 month. Pack in a container with baking paper sheets between layers. Reheat to serve.

Nutrients Per Serve

Energy 1462kJ
Total Fat 13.8g
Saturated Fat 2.0g
Monounsaturated Fat 7.0g
Polyunsaturated Fat 3.2g
Protein 17.6g
Carbohydrate 32.0g
Fibre 11.1g
Sodium 344mg
Serves 4 (Makes 16)
Preparation Time 20 minutes
Cooking Time 30 minutes