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PANCAKES, POTATO & PARSNIP LATKES

Yield: 5 servings

Ingredients: 
• 2 1/2 cups peeled and shredded baking potato
• 1 1/4 cup shredded parsnip
• 1 1/4 cup peeled and shredded sweet potato
• 1 teaspoon salt
• 1/4 cup all-purpose flour
• 1 1/4 cups onion, chopped
• 1/2 teaspoon fresh ground black pepper
• 2 large egg whites
• Nonfat cooking spray
• Nonfat sour cream
• 1/4 cup chopped green onion


Directions:
1.
Place a colander in the sink and line with paper towels. Add the shredded baking potato, parsnip, sweet potato and sprinkle with the 1 teaspoon salt. Let stand for about 15-20 minutes.
 
2. Gather the ends of the paper towels together and squeeze the potato mixture to remove excess liquid then transfer mixture to a large bowl.
 
3. Add flour, onion and pepper and toss well.
 
4. Add egg whites and mix well.
 
5. Spray a large skillet with nonfat cooking spray then heat to medium-high heat.
 
6. Spoon 1/3 cup of the batter into the skillet and cook 4-5 minutes on each side or until browned. Repeat with rest of mixture.
 
7.
Serve latkes with a dollop of nonfat sour cream sprinkled with chopped green onion.
 

NUTRITION:
Serving Size: 1/5 of recipe (225 g)
Servings Per Recipe: 5

Amount per serving
Calories 193
Calories from fat 7
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 2 ,g
Sodium 516 mg
Total Carbohydrates 39 g
Dietary Fiber 5 g
Sugars 1 g
Protein 6 g
Vitamin A 165%
Vitamin C 50%
Calcium 8%
Iron 8%

 
King County Washington Public Health
www.metrokc.gov

 

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