Joy Bauer Weight Loss

RecipeSquash and Sweet Potato Pancakes

Share:Pin on PinterestShare on FacebookTweet about this on Twitter
Nutrition Facts
Amount per Serving
  • Calories: 300
  • Protein: 25 g
  • Total Fat: 15 g
    • Unsaturated Fat: 6.5 g
    • Saturated Fat: 8.5 g
  • Cholesterol: 33 mg
  • Total Carbohydrate: 23 g
  • Dietary Fiber: 4 g
  • Total Sugar: 4.5 g
    • Natural Sugar: 4.5 g
    • Added Sugar: 0 g
  • Sodium: 800 mg

I love this savory spin on pancakes. Loaded with yummy veggies—spaghetti squash, sweet potatoes and zucchini—they are quite filling. In fact, just two pancakes are enough to keep you satisfied. See how they stack up against your favorite flapjack.

  • Prep time
  • Total Time
This recipe makes about 12 pancakes
Ingredients:
  • 1 spaghetti squash
  • 2 sweet potatoes
  • 1 onion, chopped (optional)
  • 1 zucchini, shredded
  • ½ teaspoon sea salt
  • 1 whole egg
  • 4 egg whites
  • 5 scallions, sliced thin
  • ½ pound shredded Parmesan or fontina cheese (optional)
  • ⅔ cup flour
  • 6 dashes hot sauce (optional)
  • Pinch black pepper
Preparation:

Use a knife to make cuts all over the spaghetti squash. Microwave on medium-high, rotating squash every 5 minutes, for 10 to 15 minutes or until soft. Remove from microwave and let cool for 10 minutes.

Microwave sweet potatoes, turning over once, for 8 to 10 minutes or until soft.

When they are cool enough to handle, scrape out the flesh of the squash and potato. Squeeze out the excess water from the squash. Put the flesh of the squash and potato in a large bowl.

(Alternatively, you can cook in the oven. Preheat oven to 375°. Using a very sharp knife, cut the spaghetti squash and sweet potatoes in half lengthwise. Scoop out the seeds and pulp of the squash and discard. Spray the flesh of the squash and potatoes with olive oil cooking spray and place them cut side-down on a baking sheet. Bake for 35 to 40 minutes, or until a sharp knife can be inserted with little resistance.)

If adding onions, warm a large skillet for 1 minute over medium-high heat, and coat liberally with olive oil spray. Add the chopped onions. Cook, covered, until onions are soft and lightly browned, for about 5 to 10 minutes, stirring. Add 1 to 2 tablespoons of water, if necessary, to prevent onions from sticking to the bottom of the pan. Let cool.

Add the zucchini to a colander and sprinkle with salt. Let sit for 10 minutes then squeeze out the liquid. Add the remaining ingredients, including the optional onions, to the bowl and mix with a wooden spoon.

Liberally coat a skillet with nonstick oil spray and warm over medium heat. Ladle about ¾ cup batter per pancake and cook for 2 to 3 minutes on each side, or until lightly golden brown.

You can also use batter to make waffles. Make sure waffle iron is hot and spray with oil. Put a couple of spoonfuls of batter in the iron to make 3 separate cakes. Close the iron and cook until the light turns off. Repeat with the rest of the batter.

A serving is 2 pancakes

Nutrition analysis courtesy of Genesis® R&D