Carrot and zucchini fritters | Better Health Channel

Carrot and zucchini fritters

Preparation time:   

Carrot and zucchini fritters

Recipe highlights Serves: 4

  • Store covered in fridge (under 5C)
  • Nut free
  • Low salt
  • Vegetarian

Ingredients

  • 1 medium carrot
    1 medium zucchini
    4 spring onions
    1/3 cup reduced fat ricotta cheese
    1 egg
    1/2 cup wholemeal flour
    1/4 teaspoon cayenne pepper
    olive or canola oil spray
    salt reduced barbecue sauce

Cooking method

    1. Wash vegetables.
    2. Grate carrot and zucchini and chop spring onions.
    3. Mix vegetables, ricotta cheese, egg, flour and pepper.
    4. Lightly spray non-stick frypan with oil spray. Heat to 150C.
    5. Place large spoonfuls in frypan, flatten and cook for 7 minutes or until golden.
    6. Turn to other side and cook a further 7 minutes or until golden. Serve with barbecue sauce.

Nutritional facts

Average quantity per Serving
Average quantity per 100g
Weight (g)
107.50g
100.00g
Energy (kJ)
577.59kJ
537.29kJ
Protein (g)
6.43g
5.98g
Total fat (g)
5.95g
5.53g
- Saturated fat (g)
1.88g
1.75g
- Polyunsaturated fat (g)
0.57g
0.53g
- Monounsaturated fat (g)
2.85g
2.65g
Cholesterol (mg)
55.07mg
51.22mg
Carbohydrate-available (g)
13.13g
12.21g
CarbohydrateSE (g)
13.13g
12.21g
- Sugars (g)
2.44g
2.27g
Water (g)
77.25g
71.86g
Dietary fibre (g)
3.14g
2.92g
Thiamin (mg)
0.11mg
0.11mg
Riboflavin (mg)
0.14mg
0.13mg
Niacin (mg)
1.41mg
1.31mg
Niacin equivalents (mg)
2.84mg
2.64mg
Vitamin C (mg)
11.78mg
10.95mg
Total folate (ug)
43.61ug
40.57ug
Total vitamin A equivalents (ug)
322.42ug
299.93ug
Retinol (ug)
32.68ug
30.40ug
Beta carotene equivalents (ug)
1741.29ug
1619.81ug
Sodium (mg)
62.84mg
58.45mg
Potassium (mg)
195.51mg
181.87mg
Magnesium (mg)
28.99mg
26.97mg
Calcium (mg)
70.93mg
65.98mg
Phosphorus (mg)
104.79mg
97.48mg
Iron (mg)
1.03mg
0.96mg
Zinc (mg)
0.66mg
0.62mg

Contributed by:

RMIT - Department of Food Science
(Logo links to further information)

Source: RMIT University (1998), Easy cook book 2, Melbourne.
This recipe was orginally published as:
Carrot and zucchini fritters

Recipe publication date on: 08/28/2001
Last reviewed on: 04/07/2013

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