Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 183 | |
|---|---|---|
| Total Fat | 3.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 93.0 mg | |
| Sodium | 208 mg | |
| Total Carbohydrate | 31.2 g | |
| Dietary Fiber | 5.4 g | |
| Sugars | 2.0 g | |
| Protein | 9.0 g | |
Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat
Ingredients
Servings 4
Serving Size 2
-
2 1/2 cups ice-cold water -
1/2 cup roughly chopped carrots -
1/2 cup roughly chopped zucchini -
1/2 cup roughly chopped cauliflower -
1/2 cup roughly chopped broccoli -
1/4 cup roughly chopped scallions -
1 1/4 cup all-purpose, whole-wheat flour -
2 large eggs -
1/4 teaspoon salt -
1/4 teaspoon ground black pepper
Directions
Tip: Click on step to mark as complete.
-
Add enough ice cubes into 2 1/2 cups water to make water ice-cold. -
In the bowl of a food processor, add carrots, zucchini, cauliflower, broccoli, and scallions. Pulse to puree vegetables until finely chopped-but be careful not to turn the vegetables into liquid. -
Into a large bowl, add flour, eggs, salt, and pepper. Pour in 2 cups of cold water (without ice cubes). Use a fork to whisk mixture together until combined. Stir in the pureed vegetables. Aim for a pancake-like batter consistency, adding 1 to 2 tablespoons more water if needed. -
Coat an 8-inch nonstick pan with cooking spray and warm over medium-high heat. Add 1/2 cup batter into the center of the pan. Cook until edges begin to get golden-about 2 to 3 minutes-and then use a spatula to carefully flip. Cook another 1 to 2 minutes until the side is golden. Transfer pancake to a plate. Spray pan with cooking spray and repeat continually until all 8 pancakes are made.
Cooking Tip: 2 cups of any finely chopped vegetables can be used in this recipe, not just the ones listed—anything from green beans to peas to bell peppers to cabbage. Just purée in the food processor like instructed in recipe.
Keep it Healthy: Pancakes aren’t just for breakfast. Smear a little fat-free cream cheese onto half the pancake, fold into quarters or roll up, and pack into a school lunchbox for a different sort of sandwich for your children.
Tip: To make a dipping sauce for the pancakes, mix together 2 tablespoons less-sodium soy sauce, 1 tablespoon water, and 1 tablespoon white vinegar together with 1/2 teaspoon granulated sugar and 1/2 teaspoon (optional) hot red pepper flakes.
