35g wholemeal SR flour (which I count as a healthy extra B)
one large egg
30g hard Italian cheese, finely grated
40g drained sweet corn
60g well drained tuna (in water/brine)
seasonings - I used garlic granules, onion granules, chilli flakes, salt and pepper
Whisk together the flour and the egg and add half the milk.
Stir in the cheese, corn and tuna. Then add more milk if necessary to get to a dolloping consistency.
Spray a large pan with spray oil and heat to a medium heat. Add dollops of the mixture with a spoon and flatten gently. Allow to cook on one side and when they're not too 'floppy' turn them over and cook the other side. If they are browning too fast, turn the heat down.
Serve straight away.
I have no idea if they will freeze - I'm about to try it with the three left over. I'm guessing they will be OK and can be warmed up in the oven once thawed.
The cheese is half a healthy extra A per portion
I count the flour as a B choice so that's half a B per portion
The milk is one syn per portion (or part of a second A choice
The rest is free food
Or, according to Nutracheck, 223 calories per portion