Power your way through the day with this breakfast of champions. Full of protein, vitamins and minerals, one serving provides a third of your recommended daily folic acid intake, a fifth of your daily vitamin D, and a vitamin C boost.
Corn and courgette fritters with poached eggs
Content highlights
Type of meal
Breakfast
Prep time
10 minutes
Cook time
20 minutes
Serves
4
Allergens
eggs ◦ milk ◦ gluten (in flour)
This dish is
vegetarian ◦ low sugar and salt ◦ a source of folic acid and vitamins A, C, D and B12
Ingredients
- 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
Method
- Trim the ends of the courgette, grate the flesh and squeeze out the excess water before placing it in a large bowl.
- Slice the spring onion and add to the bowl along with the sweetcorn, two eggs, flour, chili, paprika, coriander, the juice of half a lemon, and seasoning. Mix well.
- Heat the olive oil in a pan, then add a dollop of batter to create a fritter the size of a Scotch pancake. Flatten with the back of a spoon to make sure the thickness is even and cook for 1 to 1½ minutes on either side, or until golden brown.
- Lift the fritter out with a spatula and set aside.
- In a small bowl, mix the crème fraîche, the juice of half a lemon, and most of the chopped chives. Set aside.
- 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.
- To serve, stack the fritters in a pile and top with a tablespoon of the crème fraîche then add the poached egg, a sprinkling of chives and a side salad, if desired.
Nutritionist's tip
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?
Nutritional benefits
- Courgettes contain vitamin C which can help protect your cells and keep them healthy2
- Sweetcorn is a source of fibre to help prevent constipation caused by your hormonal changes3
- Eggs are good sources of protein which provides the building blocks for your baby to grow4. Make sure your eggs have the Red Lion stamp on their shell as these are safe for pregnant women to eat either raw or partially-cooked5
- Salt: Salt can help regulate and maintain your body fluid6, but too much can be harmful so be aware of hidden sources and where possible try to limit your intake
| Nutrition value | Amount | % Reference nutrient intake |
|---|---|---|
| Energy | 279kcal | 14% |
| Fat | 15g | 21% |
| Saturates | 5.7g | 29% |
| Sugars | 7g | 8% |
| Salt | 0.34g | 6% |
Nutritional claims are based on single-portion analysis.
- 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].
- NHS. Healthy Eating Pregnancy [Online] Available at: https://www.nhs.uk/start4life/pregnancy/healthy-eating-pregnancy/ [Accessed July 2018].
- Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
- Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
