Tofu and sweet potato fritters with mango salsa
Ingredients
- ¾ cup self-raising flour
- ¼ teaspoon ground pepper
- 1 egg
- 2 tablespoons olive oil
- ½ cup reduced-fat milk
- 300g firm tofu, roughly chopped into small pieces
- 100g sweet potato/golden kumarasweet-potatoX, grated
- 130g bag mixed salad greens
- 130g bag rocketarugulaX
- 100g mixed bean sprouts
- 1 ripe mango, peeled, diced
- 1 bunch spring onions, finely sliced
- 1 avocado, diced
- 1 lemon, juiced
- low-fat plain yoghurt, to serve (optional)
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Instructions
1 In a large bowl, combine flour and seasoning. Make a well in the centre, add egg and oil and mix gently while adding milk. Mix in tofu and sweet potato.
2 In a separate large bowl, toss salad leaves and sprouts.
3 To make salsa, in a medium bowl, combine mango, spring onions and avocado. Squeeze over lemon juice and toss once.
4 Heat barbecue plate to medium heat and spray with oil. Measure each fritter using ¹⁄³-cup batter and cook in batches until small bubbles appear. Flip fritters and cook till golden. Repeat to make around 10 fritters.
5 Serve fritters with salad and salsa (and yoghurt, if using).
Nutrition Info (per serve)
-
Calories 432cal
-
Kilojoules 1809kJ
-
Protein 18.4g
-
Total fat 22g
-
–Saturated fat 3.5g
-
Carbohydrates 35.6g
-
–Sugars 14.8g
-
Dietary fibre 10.1g
-
Sodium 279mg
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Calcium 406mg
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Iron 4.2mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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