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Prep 5 min, Cook 25 min, Serves 4

+ Ingredients

125ml skimmed milk
2 eggs
125g self-raising flour
225g frozen sweetcorn, thawed
300g courgettes, coarsely grated
50g reduced-fat vegetarian cheddar, grated
2tbsp snipped fresh chives
2tbsp chopped fresh parsley
Zest of ½ lemon
Cooking oil spray
70g rocket
4tsp tomato relish
4tbsp reduced-fat soured cream
Lemon wedges

4tbsp low-fat salad dressing

+ Method

1. Whisk together the milk and eggs in a large bowl. Gradually whisk in the flour until smooth and well combined. Stir through the sweetcorn, courgettes, cheese, herbs and lemon zest.

2. Spray a large frying pan with a little oil and put over a medium-high heat. Add heaped tablespoonfuls of the mixture to the pan, 3 at a time. Cook the fritters for 2“3 min on each side until golden and cooked through. Transfer to a plate. Spray the pan with a little more oil, then cook the remaining fritters, making 12 in total.

3. Divide the fritters among 4 serving plates, then top with a few of the rocket leaves. Serve with the relish, soured cream, lemon wedges and remaining rocket, drizzled with the dressing.

+ Ingredients

Per serving:

+ Method

308kcal, 17.2g protein, 10.1g fat, 3.9g saturates, 38.9 carbs, 13.1g sugar, 4.5g fibre, 0.9g salt, 363mg calcium, 3mg iron

Low cal, low fat, low sats, low sugar, low salt, high protein, high calcium, vegetarian, 2 of 5-a-day

+ Ingredients

Nutrition tip:

+ Method

This recipe is rich in protein, which studies suggest could help shed the pounds. Dieters who increased their protein intake from 15 to 30% consumed nearly 450 fewer calories, losing an average of 11lb during one 12-week study.