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Tuesday, October 20, 2015

HEART HEALTHY RECIPE (BREAKFAST): POTATO PANCAKES

·         1 lb. Idaho potatoes, peeled and cubed
·         ¼ cup onion (chopped)
·         2 egg whites
·         1 scoop whey or soy protein powder (equal to 20 grams)
·         1/3 cup whole wheat flour
·         ½ tsp. garlic powder
·         ¼ tsp. salt
·         ¼ tsp. pepper
·         Cooking spray

Garnish
Fat free sour cream
Unsweetened applesauce
Ketchup

1.      In a food processor combine all ingredients and blend until smooth
2.      Heat skillet coated with cooking spray
3.      Place ¼ cup of batter of hot skillet
4.      Cook each side until golden brown, garnish and serve


Servings:  15 pancakes
Serving Size: 1 pancake

Nutritional Information
Calories:  50
Fat:  0 g
Saturated Fat: 0 g                           TIP:
Cholesterol:  0 mg                           These pancakes may be frozen and used for
Sodium:  55 mg                                  up to 3 months.
Carbohydrate:  9 g
Fiber:  9 g
Protein:  5 g


Serving Suggestion:
Add 14 grams of protein such as ½ cup scrambled Egg Beaters.

"The Perfect Day"
By: Nanette Cameron, RD

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