Vegetable Pancakes With Roasted Plum Sauce

Vegetables are low in calories and fats but having good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are great sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.Vegetables are also in rich with many antioxidants. These health benefiting phyto-chemical compounds firstly; help protect the human body from oxidant stress, diseases, and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

Vegetable Pancakes With Roasted Plum Sauce
Serves 4
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Sauce
  1. • 4 plums , pitted and quartered (or equivalent frozen peach slices)
  2. • 1 tablespoon fresh ginger root , grated
  3. • 1 tablespoon fresh lemon juice
  4. • 1/2 tablespoon low sodium soy sauce (or tamari sauce)
  5. • 1 pinch ground cayenne (red pepper)
Pancakes
  1. • 1 potato, fresh, medium , peeled
  2. • 1 medium zucchini
  3. • 1 Squash, summer, fresh, medium, FDA (yellow )
  4. • 1 yellow onion , peeled (Spanish )
  5. • 1/2 teaspoon salt
  6. • 1/2 teaspoon black pepper
  7. • 1 medium garlic cloves , finely minced
  8. • 1/4 cup fresh chives , chopped
  9. • 2 tablespoons olive oil , divided in half
Instructions
  1. 1. Preheat oven to 400 degrees F.
  2. 2. Mix all ingredients for the sauce in a bowl and mix. Let stand for 15 minutes to extract the juice.
  3. 3. Transfer to the baking dish fruit, cook until the fruit is dark and juices are thick (about 15 minutes), stirring occasionally.
  4. 4. Remove from oven. Puree in blender until smooth. Set aside until ready to serve; serve at room temperature.
  5. 5. To make the pancakes, rub the potatoes into a bowl. Grate the zucchini, squash and onion in the same container. Mix with salt, pepper, garlic and chives and. Let stand for 20 minutes.
  6. 6. In a large, non-stick, 1 tablespoon oil and skillet over medium heat.
  7. 7. Press the potato mixture into a clean, dry kitchen towel to remove moisture. Divide the mixture into 4 portions; 2 servings sprinkle evenly over bottom of the pan, with 2 forks distributed to form two thin pancakes.
  8. 8. Cook until golden, about 5 minutes. Turn and cook other side until golden, about 3 minutes. Repeat with the remaining dough, add oil if necessary. Pancakes drain well on paper towels after cooking.
Why this is good for you
  1. 1. Low in sugar
  2. 2. High in selenium
Nutrition Facts
  1. Calories 197 ,Calories from Fat 94 ,Total Fat 10.4g,Saturated Fat 2.1g
  2. Trans Fat 0.0g ,Cholesterol 39mg ,Sodium 714mg ,Potassium 190mg
  3. Total Carbohydrates 20.1g ,Dietary Fiber 1.4g ,Sugars 1.5g ,Protein 5.7g
Healthy Recipes http://www.healthyrecipescenter.com/

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