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Veggie Fritters for Kids

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Course: Snack
Total Time: 30 minutes
Servings: 8
Calories: 120kcal

Ingredients

  • 4 cups water
  • 1 cup broccoli stems (matchstick-cut or pre-cut broccoli slaw)
  • 1 cup pre-matchstick-cut carrots
  • 1 cup zucchini (matchstick-cut use a cheese grater)
  • 1/2 cup whole wheat flour
  • 1/3 cup low fat Parmesan cheese
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 1 tsp. ground cumin
  • 1/4 tsp. chili powder
  • 1 large egg (whisked)
  • 2 Tbsp. vegetable oil

Avocado Yogurt Dipping Sauce:

  • 1/2 cup plain Greek yogurt
  • 1/2 medium-sized avocado
  • 1 tsp. fresh dill (chopped)
  • 1 tsp. fresh chives (chopped)

Instructions

Vegetable Fritters:

  • Boil water. Cook broccoli, carrots and zucchini for 4 minutes. Drain.
  • Pat broccoli mixture dry with paper towels. Roughly chop.
  • Combine broccoli mixture and flour in a large bowl.
  • Stir in cheese, salt, pepper, cumin, and chili powder into the broccoli mixture. Stir in whisked egg until mixture is evenly combined.
  • Heat oil in a large nonstick skillet over medium heat.
  • Form 1/4 cup of the broccoli mixture by hand into a ball.
  • Add ball to the pan and flatten slightly with a spatula. Cook each fritter 4 minutes on each side or until golden-brown.
  • Transfer to a plate with a paper towel to soak up the excess oil.

Avocado Yogurt Sauce:

  • In a blender or large bowl, combine yogurt, avocado, dill and chives. Serve with fritters.

Nutrition

Calories: 120kcalCarbohydrates: 10gProtein: 5gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 25mgSodium: 222mgPotassium: 270mgFiber: 3gSugar: 2gVitamin A: 2976IUVitamin C: 16mgCalcium: 93mgIron: 1mg
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Nutrition Facts
Veggie Fritters for Kids
Amount per Serving
Calories
120
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
3
g
Cholesterol
 
25
mg
8
%
Sodium
 
222
mg
10
%
Potassium
 
270
mg
8
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
5
g
10
%
Vitamin A
 
2976
IU
60
%
Vitamin C
 
16
mg
19
%
Calcium
 
93
mg
9
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.