Roasted spiced rice and vegetable fritters with lime dressing
Lunch
SERVES:
DIFFICULTY:
Easy
Easy
PREP TIME:
20 minutes minutes
20 minutes minutes
COOK TIME:
10 minutes minutes
10 minutes minutes
Ingredients
- 1 cup SunRice Low GI Brown Rice
- ⅔ cup SunRice Low GI White Rice
- 1 fresh sweetcorn cob
- ⅔ cup sweet potato OR butternut pumpkin OR Carisma/Nadine/Nicola potatoes
- ⅔ cup carrot coarsely grated
- ⅔ cup beetroot coarsely grated
- 1 long red chilli finely chopped
- 2 tsp ground cumin
- 2 eggs large free range, whisked
- ½ cup rolled oats
Dressing:
- ⅔ cup natural yoghurt
- 1 tbsp fresh mint chopped
- 1 tbsp fresh chives chopped
- 1 lime juiced and finely grated zest
Method
- Cook both rice according to instructions on-pack and drain well. Cool and set aside.
- If using potatoes, peel, leave whole and boil for 10 minutes, then cool and grate coarsely.
- Rest the tip of the corn cob on a cutting board at a 45 degree angle and run a sharp knife lengthways slicing off the kernels. Put into a large bowl with rice, potato, carrot, beetroot, corn, chilli, cumin, whisked eggs and oats. Season to taste and lightly mix.
- Preheat oven to 200c (fan 180C). Line a large shallow ovenproof tray with baking paper.
- With damp hands clump rice and vegetable mixture into about 18 patties and arrange on the baking paper. Roast for about 20 minutes or until crisp and browned.
- Meanwhile combine all the dressing ingredients together in a bowl and serve with fritters.
Notes
Energy per serve: 495kJ
Gi Estimate: Low
Gi Estimate: Low
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 120kcal | Carbohydrates: 21g | Protein: 4g | Fat: 2g | Sodium: 23mg | Potassium: 154mg | Fiber: 2g
