Latkes and Savory Pancakes

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Index of Latkes and Savory Pancakes:


Esther's Zucchini Latkes --3g protein, 8g ECC
Lentil-Scallion Mini-Cakes -- 3g protein, 4g ECC (mini) or 5g protein, 7g ECC (large)
Potato-Cauliflower Latkes --2g protein, 5g ECC
Savory TVP & Greens Latkes -- 10g protein, 5g ECC
Spinach Pancakes with Cardamom -- 5g protein, 6g ECC

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ESTHER'S ZUCCHINI LATKES --3g protein, 8g ECC

Recipe By : Esther Weiner, as seen on FoodTV (adapted by Gaelen)
Serving Size : 1 latke Preparation Time : 1 hour
Categories : vegetarian, kosher, dairy free

Ingredient -- Preparation Method
------------------------------------
4 cups zucchini -- grated
1 cup white potato -- grated
1 cup onion -- chopped
3 eggs
3 tablespoons flour*
2 tablespoons seasoned bread crumbs*
Pepper -- to taste
Garlic powder -- to taste
1/4 teaspoon salt
3 tablespoons vegetable oil for frying

Mix together the zucchini, potato and onion. Whisk the eggs together and add to the vegetable/potato mixture.

Mix together the flour, bread crumbs, pepper, garlic powder and salt and combine with the egg/vegetable mixture.

Heat large nonstick frying pan with 3 tablespoons vegetable oil. Drop batter by spoonfuls into hot oil and fry until crisp, turning to fry on the other side. Add small amounts of oil as needed when frying. Turn out on paper towel to drain. Serve quickly, best while hot.

*Note from Gaelen: Eliminate the flour and bread crumbs, and you reduce the recipe's total carbs to 55g carbs and 11g fiber! This makes them about 4g ECC per pancake (recipe makes 10-12 latkes.)
You do NOT need the flour; the eggs will hold them together.
If you do want to use flour and bread crumbs, use oat flour and low carb or 'diet' (40 calories per slice) bread to make the bread crumbs, and you reduce the ECC even further from the amount listed.

Per latke (if yield is 10) :
95 Calories; 6g Fat; 3g Protein; 9g Carbohydrate; 1g Dietary Fiber; 56mg Cholesterol; 113mg Sodium.

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LENTIL-SCALLION MINI-CAKES -- 3g protein, 4g ECC (mini) or 5g protein, 7g ECC (large)

3c cooked drained brown lentils (from 1c. dry)
3 minced scallions
1 T. curry powder
pinch of cayenne
1 tsp. salt
1/4c chopped cilantro (or parsley if you prefer)
1 egg, beaten
1 T. milk
1 T. oat flour (this would slightly reduce the listed ECC--original count used regular flour)
1 tsp. ground coriander mixed into 1 1/2c. sour cream for garnish
oil for frying

Gently combine lentils, scallions, curry, cayenne, salt, and chopped herbs. Mix in beaten egg, milk and flour until you have a batter that sticks together.

Heat the oil in a pan and drop heaping tablespoonsful (for minis) or 1/4 cupfuls (for full size) of the batter into the hot oil. Flatten slightly witht he back of a spoon and cook 3 min. per side.

Serve with the coriander sour cream as garnish

Recipe adapted by Gaelen from an article of savory pancakes in 'Veggie Life' magazine.

Makes 24 minis or 12 full size cakes. Counts per pancake:
Mini: 50 cal, 2.6g protein, 2g fat, 5.6 carbs, 2g fiber (3.6g ECC)
Full size: 100 cal, 5g protein, 4g fat, 11g carbs, 4g fiber (7g ECC)

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POTATO-CAULIFLOWER LATKES --2g protein, 5g ECC

Recipe By : Gaelen
Serving Size : 1 Preparation Time : 30-40 minutes
Categories : vegetarian, kosher, dairy free

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups potato -- peeled and grated
1 cup daikon -- peeled and grated
1 cup cauliflower -- grated
1/2 cup onion -- grated
2 eggs -- beaten
1/2 teaspoon salt -- or to taste
1 teaspoon baking powder
oil -- for frying

Coarsely grate and mix the vegetables together (or pulse 1 large potato
and 1 medium onion with about 4 oz. each daikon and cauliflower in a food
processer until coarsely grated.)

Beat in the eggs, salt and baking powder. Drop by heaping tablespoonsful
into hot oil and fry until both sides are golden brown. Serve warm, with
sour cream, and a dab of applesauce or caviar. Makes about 12 latkes.

Yields about 12 latkes.

Per Serving : 37 Calories; 1g Fat (18.8% calories from fat); 2g Protein;
6g Carbohydrate; 1g Dietary Fiber; 31mg Cholesterol; 144mg Sodium.
Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

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SAVORY TVP AND GREENS LATKES -- 10g protein, 5g ECC

Recipe By : Gaelen
Serving Size : 1 latke Preparation Time : 30-40 min.
Categories : vegetarian


List of Ingredients
-------------------

1/3 cup TVP
4 oz vegetable boullion or broth
1/4 cup green onions or scallions (includes tops and bulb)
1/4 cup mushrooms
2 eggs
1/2 cup Kefir (Lifeway low fat)
1 cup kale, raw
1 tsp cumin seed
2 tbs extra virgin olive Oil
salt and pepper to taste
2 tbs sour cream

Soften the TVP in the vegetable boullion/broth. TVP will increase in volume after softening to equal about 3/4c. Chop the scallions and mushrooms finely to about equal 1/4c. each, and stir into the softened TVP.

Beat the eggs and mix them, with the kefir, into the TVP/onion mixture.
If you don't want to use kefir or eggs, you can substitute about 1/2c. yogurt or canned undiluted condensed cream of mushroom soup (adjust nutrient info accordingly).

Coarsely chop the fresh kale to equal 1 cup (you can also use frozen chopped kale, drained well, or chopped spinach.) Mix the chopped kale into the TVP. Grind in the cumin seed (or use about 1/2 tsp. ground cumin) and add salt and pepper to taste.

Heat the oil in a large skillet and drop the mixture by four heaping spoonfuls into the hot olive oil. Flatten the mounds slightly and leave them alone, letting the bottom brown thoroughly and get crispy (3-5 min.) If you try to flip them before the bottom is crispy, the latke will break, so flip carefully! Slide the latkes over in the pan and brown the other side.

Serve garnished with a tablespoon of sour cream. Recipe makes four latkes, each about 4" in diameter.

Each latke is 170 calories, 10g protein, 6.5g carbohydrates and 1.9g fiber (4.5g ECC)

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SPINACH PANCAKES WITH CARDAMOM -- 5g protein, 6g ECC (dairy free)

2 tsp. minced garlic
1T. olive oil
2 10-oz pkgs frozen chopped spinach
1/2 tsp. ground cardmom (or nutmeg, if you prefer)
salt and pepper to taste
1 egg
1c. plus 2T. breadcrumbs (use 'diet' bread to make the crumbs and decrease ECC by as much as half!)

Saute garlic in oil. Add the spincha, cardamom, salt and pepper, and cook until spinach is wilted (about 2 min.) Transfer to a colander to drain.

Squeeze out any excess liquid from the spinach, and stir it together with the egg and 3T. of breadbrumbs.

Mold into 6 pancakes, and roll each one in the remaining breadcrumbs.

Saute cakes 5 min. on each side (until golden brown). Serve with lemon and sour cream.

Recipe adapted by Gaelen from an article of savory pancakes in 'Veggie Life' magazine.

Makes 6--per pancake: 83 cal., 5g protein, 4g fat, 6g ECC (9-3.2g fiber)