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Vegetable Pancakes
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Authored By: Polly Pitchford, Full Spectrum Health™
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A fun way to get more vegetables into your diet.
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Diet Types: Low Fat, Low Sodium, Vegetarian
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Ingredients:
1 cup grated carrots1/2 cup grated zucchini2 green onions, chopped fine1/2 cup whole wheat pastry flour1/2 teaspoon baking powdersalt and pepper to taste1 egg white1/4 cup low-fat milk of choice2 tablespoons canola oil
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Combine flour, baking powder, salt and pepper.
Beat together egg, milk, carrot, zucchini and scallion.
Stir wet ingredients into dry until just combined.
Heat 1 tablespoon oil in a frying pan over medium heat. Pour batter by tablespoonfuls into pan, making a few pancakes at a time.
Cook until golden, about 3 minutes on each side. Add remaining oil to pan as needed to cook remaining pancakes. Serve immediately. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 166
Calories from Fat 68
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% Daily Value*
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| | Total Fat 8g | 12% | | | Saturated Fat 1g | 3% | | | Mono Fat 4g | | | | Poly Fat 2g | | | | Cholesterol 0mg | 0% | | | Sodium 88mg | 4% | | | Total Carbs 22g | 7% | | | Dietary Fiber 4g | 15% | | | Protein 5g | | | | Vitamin B-12 | 2% | | | Vitamin B-6 | 10% | | | Calcium | 10% | | | Iron | 12% | | | Vitamin A | 91% | | | Vitamin D | 2% | | | Vitamin E | 11% | | | Vitamin C | 11% | | | Thiamin | 7% | | | Riboflavin | 6% | | | Niacin | 8% | | | Pantothenic acid | 3% | | | Magnesium | 11% | | | Phosphorus | 16% | | | Potassium | 9% | | | Zinc | 5% | | | Copper | 5% | | | Manganese | 40% | | | Selenium | 24% | | | Folate | 11% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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