Super Food Ideas - - WEEK 1 -


2 large col­iban po­ta­toes, peeled, grated 1 large zuc­chini, grated 1 large car­rot, grated 185g can tuna in spring­wa­ter, drained, flaked ¼ cup plain flour ¹⁄ cup grated parme­san ³ 5 eggs Veg­etable oil, for shal­low-fry­ing 2 tea­spoons ex­tra vir­gin olive oil 100g baby spinach 1 le­mon, cut into wedges, to serve

1 Place po­tato, zuc­chini, car­rot, tuna, flour and ¼ cup parme­san in a large bowl. Lightly beat 1 egg. Add to mix­ture. Sea­son with salt and pep­per. Stir to com­bine. 2 Add enough veg­etable oil to a large, deep non-stick fry­ing pan to cover base. Heat over medium heat. Add ¼ cup tuna mix­ture to pan. Flat­ten with a spat­ula. Re­peat to make 3 more frit­ters. Cook for 2 min­utes each side or un­til golden and cooked through. Trans­fer to a plate lined with pa­per towel. Cover to keep warm. Re­peat with re­main­ing mix­ture to make 8 frit­ters in to­tal. 3 Care­fully wipe pan clean. Heat olive oil in pan. Crack re­main­ing eggs into the pan. Cook for 3 min­utes or un­til cooked to your lik­ing. Place frit­ters on serv­ing plates. Top with fried eggs and sprin­kle with re­main­ing parme­san. Serve with spinach and le­mon wedges. NU­TRI­TION: (per serve) 1511kj; 19.5g fat; 4.9g sat fat; 22.9g pro­tein; 20.9g carbs; 5.1g fi­bre; 241mg chol; 361mg sodium.

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