Ingredients (serves 4)

• 250g packet 90-second brown rice
• 1/2 cup self-raising flour
• 2 eggs, lightly beaten
• 1/2 cup reduced-fat milk
• 1 cup chopped leg ham
• 1 large carrot, peeled, grated
• 1 large zucchini, grated
• 4 green onions, thinly sliced
• 1/2 cup grated extra-light tasty cheese
• Olive oil cooking spray
• 1/2 cup reduced-fat tzatziki dip
• 30g baby rocket
• 1/2 large red capsicum, finely diced

Method

Step 1: Cook rice following packet directions. Sift flour into a large bowl. Season with salt and pepper. Lightly whisk eggs and milk in a jug. Add to flour, stirring until smooth. Add rice, ham, carrot, zucchini, green onions, capsicum and cheese. Stir to combine.
Step 2: Spray a 22cm (base) non-stick frying pan with oil. Heat over medium heat. Pour rice mixture into pan. Smooth surface. Cook for 8 to 10 minutes or until mixture begins to set and edges start to brown. Remove from heat.
Step 3: Preheat grill on medium heat. Place fritter, still in pan, under grill. Cook for 5 minutes or until light golden and set in centre. Use a spatula to loosen edges. Stand fritter in pan for 3 to 4 minutes before sliding onto a board. Cut into wedges.
Step 4: Arrange fritter on plates. Top with tzatziki and rocket and season with pepper. Serve.

Nutritional Guide - Per Serve
Energy: 1347kJ
Protein: 20.5g
Fat: 10.6g
Energy: 321cal
Carbohydrate: 34g