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Healthy Recipes Reference Library Store Specials About Us Friday, May 05, 2006
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Vegetable Pancakes
Authored By:  Polly Pitchford, Full Spectrum Health™
A fun way to get more vegetables into your diet.
Diet Types: Low Fat, Low Sodium, Vegetarian
Ingredients:
  • 1 cup grated carrots
  • 1/2 cup grated zucchini
  • 2 green onions, chopped fine
  • 1/2 cup whole wheat pastry flour
  • 1/2 teaspoon baking powder
  • salt and pepper to taste
  • 1 egg white
  • 1/4 cup low-fat milk of choice
  • 2 tablespoons canola oil
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Combine flour, baking powder, salt and pepper. Beat together egg, milk, carrot, zucchini and scallion. Stir wet ingredients into dry until just combined. Heat 1 tablespoon oil in a frying pan over medium heat. Pour batter by tablespoonfuls into pan, making a few pancakes at a time. Cook until golden, about 3 minutes on each side. Add remaining oil to pan as needed to cook remaining pancakes. Serve immediately.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 166
    Calories from Fat 68
     % Daily Value*
    Total Fat 8g12%
      Saturated Fat 1g3%
      Mono Fat 4g 
      Poly Fat 2g 
    Cholesterol 0mg0%
    Sodium 88mg4%
    Total Carbs 22g7%
      Dietary Fiber 4g15%
    Protein 5g 
    Vitamin B-122%
    Vitamin B-610%
    Calcium10%
    Iron12%
    Vitamin A91%
    Vitamin D2%
    Vitamin E11%
    Vitamin C11%
    Thiamin7%
    Riboflavin6%
    Niacin8%
    Pantothenic acid3%
    Magnesium11%
    Phosphorus16%
    Potassium9%
    Zinc5%
    Copper5%
    Manganese40%
    Selenium24%
    Folate11%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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