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