- Prep time: 10 minutes
- Cook time: 20 minutes
- Serves: 4
CORN & COURGETTE BREAKFAST FRITTERS WITH POACHED EGGS
With protein and a range of vitamins; a single portion provides a third of your recommended daily folic acid intake, a fifth of your daily vitamin D requirements, and vitamin C.
This dish is: Low in sugar and salt • high in protein • a source of folic acid and vitamins A, C, D and B12
Your energy needs increase by around 200 calories in your third trimester1. If you need to increase your calorie intake, why not add a second poached egg to your portion?
1 medium courgette
150g tinned sweetcorn, drained
6 Red Lion eggs (4 for poaching)
- 50g flour
- 20g spring onion
- 1/2 tsp chili
- 1/2 tsp paprika
1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp olive oil
- 1 lemon
- 120 ml low fat crème fraîche
- 1 tbsp coriander
- 2 tbsp chives, finely chopped
- 1 small side salad per person
- Recipe contains the following allergens: eggs, milk, gluten (in flour). All nutritional claims based on analysis of one portion.
- 1. Trim the ends of the courgette, grate the flesh and squeeze out the excess water before placing in a large bowl.
- 2. Slice the spring onion and add to the bowl along with the sweetcorn, 2 eggs, flour, chili, paprika, coriander, juice of half a lemon and seasoning. Mix well.
- 3. Heat the olive oil in a pan, then add a dollop of the batter to create a fritter the size of a scotch pancake. Flatten with the back of a spoon to make sure the fritter thickness is even and cook for 1 to 1½ minutes on either side, or until golden brown.
- 4. Lift the fritter out with a spatula and set aside.
- 5. In a small bowl, mix the crème fraîche, juice of half a lemon, and most of the chopped chives. Set aside.
- 6. For the poached eggs, heat a large pan of water on a medium heat until small bubbles start to form. Crack the egg into a small bowl, then stir the water to create a light whirlpool and pour the egg in gently. Cook for 3-4 minutes until the white is set, then remove with a slotted spoon and place on kitchen paper to dry.
- 7. To serve, stack fritters in a small pile and top with a tablespoon of the crème fraîche before adding the poached egg, a sprinkling of chopped chives and a side salad if desired.
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1. NHS. New weight advice for pregnancy [Online] 2010 Available at: https://www.nhs.uk/news/pregnancy-and-child/new-weight-advice-for-pregnancy/ [Accessed July 2018]
2. NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy [Accessed July 2018].
3. NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
4. NHS. Healthy Eating Pregnancy [Online] Available at: https://www.nhs.uk/start4life/pregnancy/healthy-eating-pregnancy/ [Accessed July 2018].
5. NHS. Foods to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#raw-or-partly-cooked-eggs. [Accessed June 2018].
6. British Dietetic Association. Food Fact Sheet: Salt and Health [Online]. 2016. Available at: www.bda.uk.com/foodfacts/Salt.pdf [Accessed August 2017].
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