Corn Fritters with Black Bean Chilli

Corn Fritters with black bean chilli

Corn Fritters with Black Bean Chilli
Corn Fritters with Black Bean Chilli

Corn was on special at the supermarket the other day, 5 for $3 which was too good an offer to refuse. Usually I’d just BBQ it, or boil it, however I had a desire to have corn fritters, and while it wasn’t one of my low calorie days, I decided to fry these in just a light spray of oil in a non-stick pan to see if they would be OK for a low calorie meal.

I found this recipe http://www.stuff.co.nz/life-style/food-wine/readers-recipes/9657429/Recipe-Black-bean-chilli-with-corn-fritters on Stuff’s website, and I had all of the ingredients on hand for the Black Bean chilli as well, so it looked like the decision was made for me. I can tell you the Chilli was really good,excellent in fact. The corn would have been better if I had fried them in a small amount of oil, rather than the scant spray of cooking oil, but they were still tasty enough. The corn still had a little bit of crunch, and was juicy sweet.

There is also a little gem of a life hack for the prep of the corn in the link, which worked out perfectly so I’ll include it here as well.

” after the corn has been microwaved, cut the stalk end off at a point about 1cm into the cob itself. Then you can squeeze the hairy end and the cob pops out and all the hair is left with the husk.”

 

Black Bean Chilli
Black Bean Chilli

Ingredients

Fritters:

1 cup milk
1 egg
1 corn cob (or 1 tin or 1 cup frozen kernals)
2 Tbsp chives or parsley, finely chopped (or 1 tsp dried)
1 cup plain flour
1 tsp baking powder
1 tsp salt
Cayenne pepper to taste
Oil spray or neutral oil for frying

Chilli:

Splash of neutral oil
1 onion, roughly diced
1 capsicum, roughly diced
2-3 cloves garlic, crushed (or 1 tsp ready-to-use crushed garlic)
1/2 tsp cumin
1/2 tsp paprika
1 tin of black beans in chilli
3 fresh, ripe tomatoes, roughly chopped (or a 400g tin of diced tomatoes)
2 Tbsp fresh oregano, finely chopped (or 1 tsp dried)
Salt and pepper to taste

Method

Fritters:

1. Microwave corn on high for 3 minutes while getting all other ingredients ready and putting a frying pan over a medium heat
2. Cut kernals off cob (or drain tin if using)
3. Whisk milk and egg together, add corn and all other ingredients, mix well
4. Use a ladel to get roughly even-sized fritters, fry until golden on both sides and cooked through then set aside

Chilli:

1. Fry onion, capsicum, garlic and spices in oil until softened (5 minutes or so)
2. Add beans and tomatoes and cook until reduced to desired consistency another 5min or so)
3. Remove from heat, season and stir through oregano
4. Spoon over the fritters

Corn Fritters with Black Bean Chilli
Corn Fritters with Black Bean Chilli
Corn Fritters with Black Bean Chill
Serves 4
A quick healthy vegetarian meal packed with flavour.
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263 calories
43 g
51 g
7 g
10 g
2 g
274 g
688 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
274g
Servings
4
Amount Per Serving
Calories 263
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 51mg
17%
Sodium 688mg
29%
Total Carbohydrates 43g
14%
Dietary Fiber 5g
19%
Sugars 9g
Protein 10g
Vitamin A
31%
Vitamin C
57%
Calcium
21%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. For the Fritters
  2. 1 cup milk
  3. 1 egg
  4. 1 corn cob (or 1 tin or 1 cup frozen kernals)
  5. 2 Tbsp chives or parsley, finely chopped (or 1 tsp dried)
  6. 1 cup plain flour
  7. 1 tsp baking powder
  8. 1 tsp salt
  9. Cayenne pepper to taste
  10. Oil spray or neutral oil for frying
  11. For The Chilli
  12. Splash of neutral oil
  13. 1 onion, roughly diced
  14. 1 capsicum, roughly diced
  15. 2-3 cloves garlic, crushed (or 1 tsp ready-to-use crushed garlic)
  16. 1/2 tsp cumin
  17. 1/2 tsp paprika
  18. 1 tin of black beans in chilli
  19. 3 fresh, ripe tomatoes, roughly chopped (or a 400g tin of diced tomatoes)
  20. 2 Tbsp fresh oregano, finely chopped (or 1 tsp dried)
  21. Salt and pepper to taste
Fritters
  1. 1. Microwave corn on high for 3 minutes while getting all other ingredients ready and putting a frying pan over a medium heat
  2. 2. Cut kernals off cob (or drain tin if using)
  3. 3. Whisk milk and egg together, add corn and all other ingredients, mix well
  4. 4. Use a ladel to get roughly even-sized fritters, fry until golden on both sides and cooked through then set aside
Chilli
  1. 1. Fry onion, capsicum, garlic and spices in oil until softened (5 minutes or so)
  2. 2. Add beans and tomatoes and cook until reduced to desired consistency another 5min or so)
  3. 3. Remove from heat, season and stir through oregano
  4. 4. Spoon over the fritters
Notes
  1. After the corn has been microwaved, cut the stalk end off at a point about 1cm into the cob itself. Then you can squeeze the hairy end and the cob pops out and all the hair is left with the husk
Adapted from stuff.co.nz
beta
calories
263
fat
7g
protein
10g
carbs
43g
more
Adapted from stuff.co.nz
45degrees.co.nz http://www.45degrees.co.nz/

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