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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Dec. 3, 2013

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Zucchini Corn Fritters

zucchini_corn_fritters

Typically, any type of fritter is deep fried and dripping with oil. These Zucchini Corn Fritters, however, only use your choice of oil spray to keep them from sticking to the pan—all the flavor without the fat!

Serve these golden fritters with Chili Beans or Ratatouille.

Makes 16 fritters

Ingredients

1 1/3 cups fortified soy or rice milk
1 tablespoon cider vinegar
1 cup cornmeal
1/4 cup unbleached flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 medium zucchini
1 cup fresh, frozen, or canned corn
vegetable oil spray, if needed

Directions

Combine nondairy milk and vinegar. Set aside.

In a mixing bowl, combine cornmeal, flour, baking powder, baking soda, and salt.

Chop or grate zucchini (you should have about 1 cup), then add to cornmeal mixture. Add nondairy milk mixture and corn. Stir to mix.

Lightly spray a nonstick griddle or skillet with vegetable oil, if needed, and heat until a drop of water dances on the surface. Pour on small amounts of batter and cook until edges are dry, about 2 minutes. Carefully turn with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.

Per fritter: 60 calories; 0.6 g fat; 0.1 g saturated fat; 8.5% calories from fat; 0 mg cholesterol; 2 g protein; 12 g carbohydrates; 1.2 g sugar; 1 g fiber; 141 mg sodium; 36 mg calcium; 0.8 mg iron; 0.9 mg vitamin C; 64 mcg Beta Carotene; 0.3 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org