Your Recipe

Corn and zucchini fritters

Ingrédient Quantité Calories
Avocats 150g 240kcal
Coriandre 4g 1kcal
Tomates 180g 32kcal
Courgettes 150g 32kcal
Œuf cru entier 100g 143kcal
Cumin, moulu 3g 11kcal
Maïs doux, blanc, en conserve, grains entiers, solides égouttés 310g 208kcal
Lait, entier 75.6g 45kcal
Farine de blé, blanche, tout usage, auto-levante, enrichie 161g 570kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
310g tin corn kernels, drained

150g zucchini, grated

2 eggs, lightly beaten

1/3 cup milk

1 cup self-raising flour

1/2 tsp ground cumin

salt and cracked black pepper

chopped tomato, to serve

chopped avocado, to serve

coriander leaves, to serve

3 Method Steps
Step 1
Whisk together the corn, zucchini, eggs and milk. Gradually stir in the sifted flour and cumin, salt and pepper.
Step 2
Heat a little oil in a non-stick frying pan over medium heat. Using a tablespoon, place heaped spoonfuls of the mixture in the pan and cook in batches. Using a spatula, turn them once, until golden and cooked through. Drain on paper towel, cover and keep warm as you cook remaining fritters.
Step 3
Serve the cakes with chopped tomato, avocado, coriander leaves and sweet chilli sauce.

Valeurs nutritives
Taille des portions 283 g | ml
Quantité par portion 321
1341
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 2.2g 11%
Sodium 689mg 30%
Total des glucides 48g 18%
Fibres alimentaires 6.2g 22%
Sucre 6g
Protéine 12g 24%
Vitamine D 0.7mcg 4%
Calcium 200mg 15%
Fer 3.7mg 20%
Potassium 694mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 80.798 mcg 9%
Thiamine [B1] 0.385 mg 32%
Riboflavine [B2] 0.451 mg 35%
Niacine [B3] 4.394 mg 27%
Acide pantothénique [B5] 1.426 mg 29%
Vitamine B6 0.293 mg 17%
Cobalamine [B12] 0.325 mcg 0%
Floate [B9] 210.863 mcg 0%
Vitamine C 24.425 mg 27%
Vitamine D 0.708 mcg 4%
Vitamine E 1.431 mg 10%
Vitamine K 14.848 mcg 12%
Bétaïne 0.45 mg 0%
Choline 103.498 mg 19%
Carbohydrates
nutriment Quantité DV
Total des glucides 48.5 g 18%
Sugars 6 g 12%
Fibres alimentaires 6.2 g 22%
Carbohydrate 6.3 g 0%
Glucides nets 42.5g
acides aminés
nutriment Quantité DV
Alanine 0.561 g 0%
Arginine 0.525 g 0%
Acide aspartique 0.898 g 0%
Cystéine 0.205 g 0%
Acide glutamique 2.52 g 0%
Glycine 0.402 g 0%
Histidine 0.261 g 0%
Isoleucine 0.438 g 0%
Leucine 0.891 g 0%
Lysine 0.601 g 0%
Méthionine 0.238 g 0%
Phénylalanine 0.537 g 0%
Proline 0.887 g 0%
Sérine 0.636 g 0%
Thréonine 0.365 g 0%
Tryptophane 0.128 g 0%
Tyrosine 0.365 g 0%
Valine 0.552 g 0%
Minéraux
nutriment Quantité DV
Calcium 200.14 mg 15%
Cuivre 0.23 mg 26%
Fluorure 3.94 mcg 0%
Fer 3.67 mg 20%
Magnésium 54.2 mg 13%
Manganèse 0.67 mg 29%
Phosphore 413.12 mg 33%
Potassium 694.33 mg 15%
Sélénium 22.73 mcg 41%
Sodium 689.46 mg 30%
Zinc 1.57 mg 14%
autres
nutriment Quantité DV
Eau 208.771 g 0%
Cendres 4.097 g 0%