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      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: Vegetarian • low in sugar and salt • high in protein • a source of folic acid and vitamins A, C, D and B12

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 279kcal 14%
      Fat 15g
      Saturates 5.7g
      Sugars 7g 8%
      Salt 0.34g

      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?


      • 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.

      Nutritional benefits

      * Courgette: Vitamin C which can help protect your cells and keep them healthy2

      * Sweetcorn: Provides fibre which can help prevent constipation caused by your hormonal changes3

      * Eggs: Contains 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


      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
      7. 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.
      8. 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: [Accessed July 2018]
      2. NHS. Vitamin C in pregnancy [Online] 2017 Available at:[Accessed July 2018].
      3. NHS. Your pregnancy and baby guide [Online] 2018 Available at: [Accessed June 2018].
      4. NHS. Healthy Eating Pregnancy [Online] Available at: [Accessed July 2018].
      5. NHS. Foods to avoid in pregnancy [Online] 2017 Available at: [Accessed June 2018].
      6. British Dietetic Association. Food Fact Sheet: Salt and Health [Online]. 2016. Available at:[Accessed August 2017].

      Last reviewed: 7th September 2018

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