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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM


Healthy Recipes: Potato-Veggie Pancakes
By AICR
Dec 23, 2008 - 10:32:21 AM

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Try a Traditional – But More Healthful – Hanukkah Treat

Latkes are a traditional Hanukkah dish, yet these crispy pancakes can be prepared year round and enjoyed by all. Although latkes can be high in fat if fried in oil, our version is baked, providing a healthier alternative. Potatoes are usually the main ingredient for this dish, but they don’t have to be the only one. Using grated carrots and green onions boosts the health quotient and adds interesting texture and depth to the flavors.

Potato-Veggie Pancakes

Canola oil cooking spray
6 medium Yukon Gold potatoes, peeled
2 large carrots, scraped
1/4 cup all-purpose flour
1/4 cup flat-leaf parsley, finely minced
1/4 cup green onions, finely chopped
2 large eggs, beaten
1 Tbsp. canola oil
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Reduced-fat sour cream or applesauce, for garnish (optional)

Preheat oven to 450 degrees. Spray large non-stick baking sheet with cooking spray.

Using a food processor or large hand grater, coarsely grate potatoes and carrots. Place grated vegetables in large sieve. Set sieve into large bowl so it nestles securely.

Hand-squeeze vegetables to wring out as much liquid as possible. If vegetables still feel wet, pat dry with paper towels.

Transfer vegetables to mixing bowl. Stir in flour, parsley, onions, eggs, oil, salt and pepper, making sure ingredients are well combined.

Spoon small mounds of potato mixture on baking sheet to form 2 1/2-inch pancakes, leaving 1 inch between each.

Bake latkes until golden brown, 6 to 8 minutes per side, turning once with spatula. Transfer to plates or platter and serve at once with sour cream or applesauce, if desired.

Makes about 16 pancakes or 8 servings.

Per serving: 131 calories, 3 g total fat (less than 1 g saturated fat), 22 g carbohydrate,
4 g protein, 2 g dietary fiber, 178 mg sodium.


from aicr.org





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