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Sweetcorn Fritters, A Healthy Weekend Breakfast

This week we got the news that I have to alter my cooking habits.  We eat a good range of fresh produce, I never use ready made meals and I cook everything from scratch but admittedly my diet is not always that healthy.  I am partial to roast potatoes cooked in duck fat, creamy sauces and of course nose-to-tail eating.  Then came the news that my husbands family suffer from familial hypercholesterolaemia or to you and I, he has high cholesterol.

We have two months to reduce his number before the dreaded medication is prescribed.  Because of our love of animal fats we will have to go cold turkey on some things like butter, cream and duck fat but with others I’ll be finding low fat alternatives. So here is my low fat alternative to our usual Saturday morning treat of a fry-up: sweetcorn fritters.

These sweetcorn fritters are lighter than the ones I’m used to eating as they contain beaten egg whites. What a great way to use up all of those random egg whites I have in the freezer!  To make them even healthier, you could use wholemeal self-raising flour.  I’ve not been to the shops yet to re-stock my cupboards so I had to make do with regular self-raising flour.

Cheese will be the hardest thing to reduce, especially as I have just started a year long cheese making project.  I think lite milk will become my friend. So to start as I mean to go on, I made some low fat ricotta.  Because of the good quality milk I was using I didn’t feel I was missing out at all, but more on that in a future post.  For now I feel happy that I will be able to find healthier alternatives to the food we love and the duck fat will have to be reserved for very special occasions.  Don’t worry though, this blog will not turn into a health food blog, there will just be a few healthier options interspersed with the regular posts, I will just have to find some new taste testers!

Sweetcorn Fritters (serves 2)
50g red onion, chopped
1 small can sweetcorn (125g can)
30ml low fat milk
50g self raising flour
pinch baking powder
pinch of salt and pepper, or to taste
1 egg white

olive oil
3 small vine ripened tomatoes (or equivalent)
1 small avocado
50g low fat ricotta

Put the chopped onion, half the corn and the milk in a food processor with the flour, baking powder and blend to a smooth paste. In a separate bowl whisk the egg white until soft peaks are formed.

Stir the rest of the corn kernels into the batter, season to taste then fold in the whisked egg whites.

Heat some oil in a frying pan to a medium heat. Depending on the size of your pan you may be able to cook four fritters in one go; my pan is quite small so I did two at a time.

Using a large spoon, dollop a quarter of the mixture into the pan (twice or four times, depending on the size of your pan) and fry until gently until bubbles start to appear in the mixture, and the bottom is golden brown.  Turn the fritters and continue to cook for 3-5 minutes until golden brown on both sides.  Keep the fritters warm in the oven if you need to make more.

To serve, finely dice the tomatoes, removing the seeds so you have small cubes of tomato flesh.  Peel and de-stone the avocado and chop into cubes to roughly match the tomato. Combine in a bowl, season to taste and drizzle with olive oil.

Place two fritters on a plate and top with the tomato and avocado salsa. Crumble the low fat ricotta over the top then drizzle with a touch more olive oil if desired.

You could also add chili and coriander if you want to serve this for lunch, but I prefer to keep it simple for breakfast.


Comment from Miss Piggy
Time August 4, 2012 at 4:08 pm

Oh noes….I hope Mr gets things under control soon (I can eat his cheese portions, to help him out with his new diet…that’s what friends are for).

Comment from nic
Time August 4, 2012 at 4:34 pm

Haha! I might have to hold you to that!

Comment from colin
Time August 6, 2012 at 9:56 pm

I remember the ones we had for breakfast at the East Midlands Airport some time ago,they were very good too.p.s.Dont want to be a spoil sport,but dont Avocado’s have a lot of cholesterol?

Comment from nic
Time August 6, 2012 at 10:03 pm

Colin, I’m new to this healthy eating lark, I’ll have to go ask Google, but thanks for the tip!

Comment from Christina @ The Hungry Australian
Time August 8, 2012 at 10:23 am

Aw I’m sorry to hear about your hubby’s health concern but I’m sure he is in good hands with you and that you’ll be able to find a way to marry flavour + low-fat. Lovely sweetcorn fritters recipe!

Comment from Kyrstie @ A Fresh Legacy
Time August 10, 2012 at 7:33 pm

Ohh those fritters look great and I love the tip for using just the whites. I hate wasting them and struggle to think of ways to use them. And as a side – I am blaming you for getting me thinking about making cheese…I am going back to read through your posts to see what is a good one to start on that we would use.

Comment from colin
Time August 13, 2012 at 11:54 pm

Glad to say I was wrong about the cholesterol,it seems to be the exact opposite of what I said….Doh!

Comment from Ev
Time August 25, 2012 at 9:47 am

Sorry to hear about Graham’s cholesterol issues! Well, if you’re ever stuck for a taste tester I’m always available. I can’t even remember the last time I had a Nichola Midgley meal – maybe when you first moved to Winston Hills all those years ago?! :)

Comment from nic
Time August 25, 2012 at 9:57 am

Haha! Thanks Ev! Is that a subtle hint for a dinner invite?

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