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KALE AND FETA FRITTERS

September 14, 2018

These fritters pack a nutritional punch. They’re chock-a-block full of good stuff like kale, peas, feta and spelt flour making them a good source of fibre, B vitamins, antioxidants as well as vitamin C. Team them up with poached eggs and a side of mushrooms for the perfect Sunday brunch.

KALE AND FETA FRITTERS

  • Nutritional Breakdown: per portion (whole recipe)

    (g)

  • Calories: 209 (1672)
  • Carbs: 28.9 (231.2)
  • Fat: 5.5 (44)
  • Protein: 10.1 (80.8)
  • Sodium: 0.85 (6.8)
  • Sugar: 3.9 (31.2)
  • Preparation time: 5 minutes
    Cooking time: 10 minutes
    Makes 8

INGREDIENTS

  • 2 cups wholemeal spelt flour
  • 2 tsp. baking powder
  • 2 tbsp. Nuvia sweetener
  • 1½ cups milk
  • ½ frozen peas, thawed
  • 1/3 bunch kale, shredded
  • 1 tbsp. chives, finely chopped
  • 100g feta cheese, crumbled
  • 2 garlic cloves, crushed
  • 1 tbsp. lemon rind
  • Salt and pepper

METHOD

  • 1. Whisk milk and egg in a mixing bowl
  • 2. Sift flour and baking powder in a large mixing bowl and add Nuvia.
  • 3. Make a well in the centre of the dry ingredients and slowly add milk and egg mixture and whisk until well combined.
  • 4. Gently fold in kale, chives, peas, feta and garlic.
  • 5. Add salt and pepper
  • 6. Heat a large frying pan over a medium heat and grease with spray vegetable oil.
  • 7. Spoon batter into pan and cook for 2-3 minutes or until bubbles appear on surface. Flip and cook for a further 2 minutes or until cooked through. Transfer to a plate.
  • 8. Repeat with remaining mixture.
 

TIPS AND TWEAKS

Serve with side salad and garnish with crumbled feta and chopped chives.

Author : Joel Feren

Joel Feren is The Nutrition Guy (TNG), an Accredited Practising Dietitian and Accredited Nutritionist. He regularly consults to the food industry and in private practice, helping clients to achieve improved health with good nutrition. Joel is a self-described foodie and recipe developer. On the weekends he is often found perusing the food stalls at South Melbourne market or trialling new recipes in the kitchen. Joel’s food philosophy is that any dish can be made more nutritious by swapping ingredients and by using alternative cooking methods. Joel has a passion for working in the food industry and enjoys the challenge of debunking commonly-held nutrition myths. He is a media spokesperson for the Dietitians Association of Australia and he’s also a regular presenter on Channel 10’s My Market Kitchen.

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