Lap Band Dietitian Helen Bauzon has provided suggestions below (in red) to help improve the calorie content of the recipe below and to teach you how to make it more band friendly.
All you need to do is cut up into small pieces to promote the 1 tsp portion per mouthful.
• 500g orange sweet potato, peeled
• 2/3 cup self-raising flour
• 2 eggs, lightly beaten
• 2/3 cup buttermilk
• 310g can corn kernels, drained
• 1/3 cup coriander leaves, roughly chopped
• olive oil cooking spray
• 1 bunch Dutch carrots, scrubbed, cut in half lengthways
• 125g sugar snap peas, topped
• 200g yellow squash, cut into quarters
• 1/3 cup reduced-fat yoghurt, to serve
Cut sweet potato in half lengthways. Place on a large, microwave-safe plate. Drizzle with 1 tablespoon of cold water. Cover with plastic wrap. Microwave on high (100%) for 2 minutes or until almost tender. Allow to cool for 10 minutes. Coarsely grate.
Sift flour into a bowl. Whisk eggs and buttermilk together in a jug. Add to flour. Whisk until well combined. Stir in corn and coriander. Season with salt and pepper. Fold in sweet potato.
Heat a large, non-stick frying pan over medium heat. Spray with oil. Using 1/4 cup of mixture per fritter, spoon mixture into hot pan, spreading to form a 12cm round. Cook fritters, in batches, for 2 minutes each side or until golden and firm to touch.
Meanwhile, place carrots, peas and squash in a steamer basket. Place over a saucepan of simmering water. Cook for 3 to 4 minutes or until tender.
Place 3 fritters on each plate. Top with 1 tablespoon of yoghurt. Season with pepper. Serve with vegetables.
Source: Super Food Ideas – May 2007, Page 29
Recipe by Kerrie Sun
Photography by John Paul Urizar