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Sweet Corn Cauliflower Fritters

Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.

Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.

~by Regan Jones, RD

 

As co-owner of The Recipe ReDux I was compensated by Libby's to manage this recipe contest.

 

I gave up years ago on the idea that I would always have a 'fridge full of fresh veggies at all times. Between work and family, I can't easily pop into the store as frequently as I would like. Sure I incorporate them into my weekly shopping. But there are plenty of evenings I'm grabbing what I have on hand to make dinner. 

It's on evenings like these that I regularly rely on both frozen and canned foods. And this choice isn't one that I feel like has to sacrifice on flavor OR nutrition. While it's a common misconception that "fresh" is always best, according to the Canned Food Alliance, canned fruits and veggies offer a number of reasons to feel good about cooking from a can: 

  • Nutritionally speaking, canned food is comparable to its cooked fresh and frozen counterparts.
  • Canned fruits and vegetables are packed at their peak of harvest, which means they are packed at their peak nutrient value.
  • Crops that go directly from the field to the processor often retain vitamins better than those that travel hundreds of miles across the country and sit for days in produce bins.
  • Canners use only top-quality ingredients, which are picked, packed and canned within hours.
  • No preservatives are necessary in the canning process and many canned foods are available in low- and no-sodium varieties.

This month's Recipe ReDux is sponsored by one of the nation's leaders in canned fruits and vegetables -- Libby's. They challenged us to showcase how canned fruits and veggies actually make cooking on trend even easier. 

You say cook on trend. 

Then I say it's time for a cauliflower rice!

Cauliflower "rice" is everywhere you look these days. In fact, it shows up on Google's latest food trends report. It's so hot that you can even buy pre-made cauliflower rice in the freezer section. Grab a bag and add in a can of Libby's whole kernel corn and you've got the PERFECT pantry dish! 


Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.

And let's be honest -- who really wants to be shucking corn at 5pm on a weeknight for dinner? 

Not. Me. 

I hope you'll give these cauliflower rice fritters a try. They're sure to be a family favorite. Make them as an appetizer, side-dish or even add a little cheese a top each and you've got a simple vegetarian main dish. 

No last-minute trip to the store required.

Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.


 

Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.

#ad Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea via @ReganJonesRD
Corn fritters made with cauliflower rice are an easy, healthy weeknight dinner idea.

Sweet Corn Cauliflower Fritters

Yield

Makes 20 fritters

Ingredients

  • 2 eggs
  • 2 tablespoons milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1/4 cup white whole wheat flour (or flour of your choice)
  • 1/4 cup cornmeal

  • 1 can Libby’s Whole Kernel Sweet Corn, drained
  • 2 cups cauliflower rice, gently steamed
  • 1 small shallot, minced
  • 2 scallions, chopped
  • ¼ cup chopped fresh basil, chopped (or 1 tablespoon dried basil leaves)
  • 1-2 tablespoons olive oil

Directions

  1. In a small bowl, whisk together eggs, milk, salt and pepper. Stir in flour and cornmeal. 
  2. Mix in the corn, cauliflower, shallot, scallions, and basil. Chill for 5-10 minutes to thicken.
  3. Heat olive oil in a nonstick pack over medium-high heat. Drop ¼ cup of batter into the pan. Cook both sides until golden brown. 
  4. Remove fritters from pan and place on a paper towel. Repeat with the remaining batter. Serve warm. 

 

Notes:
Leftovers can be stored in the freezer. To reheat, thaw fritters, then place in the oven until heated through and crisp. 

Click for nutritional information
Calories 47
Carbohydrates 5.1g
Fiber 1.1g
Sugar 1.5g
Fat 1.9g
Protein 2.1g
Sodium 124mg
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ReganJonesRD

ReganJonesRD
Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including HealthyAperture.com, TheRecipeReDux.com, BlogBrulee.com and RDs4Disclosure.org.
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