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Recipe of the month

People living with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • add extra fibre
  • add extra fruit & vegetables
  • reduce the amount of sugar, salt, or saturated fat

Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership.

Zucchini and corn fritters
 

Serves: 6
Preparation time: 25 minutes
Cooking time: 20 minutes

Ingredients

1 medium zucchini, grated 
2 small red capsciums, seeded and diced
1 x 400g can reduced-salt corn kernels, drained
2 spring onions (including green tops), chopped
1 cup reduced-fat cheddar cheese
Freshly ground or cracked black pepper
3/4 cup self-raising flour
3 eggs
1/2 cup low-fat milk
Olive oil or canola oil spray
2 avocados, diced
1 large tomato, diced
Juice of 1 lime
1/4 cup basil leaves, chopped 


Method
  1. Squeeze zucchini of excess liquid and place in a large bowl with 2/3 of the capsicum and the corn, spring onions, basil and cheese. Season with pepper. 
  2. Sift flour over vegetables then mix to combine. 
  3. Pour milk into a jug, add eggs and whisk together with a fork. Add to vegetables and stir well. 
  4. Heat a large non-stick frypan over medium heat and spray liberally with oil. Add heaped tablespoons of mixture evenly spread around the pan and spread using the back of the spoon to 8cm diameter. Cook for 2 minutes or until firm and golden. Flip and brown on reverse side for 2 minutes. 
  5. Transfer to a plate, keep warm and repeat with remaining mixture. 
  6. To make salsa, combine remaining capscium with avocado, tomato, basil and lime in a medium-sized bowl. 
  7. Divide salsa between plates and serve with a stack of 3 fritters per plate.
Variation 
  • Use 4 cups (600g) of any combination of grated or diced vegetables including sweet potato, carrot, pumpkin, potato, peas, leek, English spinach, drained semi-sundried tomatoes or frozen diced vegetables.
  • Replace basil with herbs of your choice such as coriander, chives, parsley or thyme.
  • Serve fritters with tomato salsa, relish, tzatziki or yoghurt dressing.

Nutrition information
 
 Per serve (serves 6)
 Energy1628kJ 
 Protein15g 
 Fat, total23.6g   
 - saturated6.8g 
 Carbohydrate26.3g 
 Sodium466.2mg 
 Fibre6g 
 














ACKNOWLEGEMENT:
© Recipe reproduced with permission from LiveLighter https://livelighter.com.au/Recipe/423/zucchini-and-corn-fritters

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