Sweetcorn fritters with eggs & black bean salsa
These fritters make enough for two to eat, with a second batch to enjoy another day. The eggs are a good source of leucine, an amino acid that helps energy production.
MAKES 4 PREP 10 mins COOK 20 mins EASY V
For the fritters & eggs
1 tsp rapeseed oil
1 small red onion (85g), finely chopped
1 red pepper, deseeded and finely diced
100g wholemeal self-raising flour 11/2 tsp smoked paprika
1 tsp ground coriander
1 tsp baking powder
325g can sweetcorn, drained 6 large eggs
For the salsa
1 small red onion (85g), finely chopped
4 tomatoes (320g), chopped
2 x 400g cans black beans, drained 1 lime, zested and juiced
1/2 x 30g pack coriander, chopped
1 Heat the oven to 200C/180C fan/ gas 6 and line a large baking tray with baking parchment.
2 Heat the oil in a small pan and fry the onion and pepper for 5 mins until softened. Meanwhile, mix the flour, spices and baking powder in a bowl. Add the onions, pepper, corn and 2 of the eggs, then mix together well.
3 Spoon eight mounds of the mixture onto the baking tray, well spaced apart, then flatten slightly with the back of the spoon. Bake for 20 mins until set and golden.
4 Meanwhile, mix together the salsa ingredients and poach 2 of the remaining eggs to your liking. Serve four fritters, topped with half the salsa and the poached eggs. Chill the remaining fritters for another day. Reheat them in a pan or microwave and serve with 2 more poached eggs and the remaining salsa.
GOOD TO KNOW healthy • low fat • folate • fibre • vit c • 4 of 5-a-day
PER SERVING 437 kcals • fat 12g • saturates 3g • carbs 46g • sugars 12g • fibre 16g • protein 27g • salt 0.9g