Veg-heavy

Courgette Fritters

Squeeze the water out or they will never crisp.

25 min Serves 2 Stove, Frying pan

Per serving

403

kcal

19.3 g

protein

30.9 g

carbs

22.5 g

fat

4.8 g protein per 100 kcal · 2.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Courgette / zucchini350 g
  • Egg110 g
  • Plain flour60 g
  • Feta60 g
  • Olive oil20 g
  • Greek yogurt(optional)60 g

Method

  1. 1Grate the courgette, salt it, wait ten minutes, then squeeze it hard in a cloth.
  2. 2Mix with egg, flour and crumbled feta.
  3. 3Shallow fry in spoonfuls, three minutes a side.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Grating cheese (and keeping your knuckles)Show

The large holes are for melting and topping; the fine side is for hard cheese like parmesan and for zest.

  1. Stand the grater on a plate or board and hold the handle firmly.
  2. Press the cheese against the grater only on the way down, in long strokes.
  3. Stop when the piece gets small — eat the last bit or chop it rather than grate your fingertips.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.