4
Serves
Preparation time: 20 minutes
Cooking/baking time: 25 minutes
Believe it or not, you can enjoy delicious “potato” pancakes without the potatoes! Here we’ve used Jerusalem artichokes, also called sunchokes. Not to be confused with leafy globe artichokes, these low-GL tubers are plenty starchy, slightly sweet, and perfect for these pancakes.
1 pound (450 grams) Jerusalem artichokes (sunchokes), peeled
1 medium onion, halved and peeled
1 large egg
3 tablespoons all-purpose flour
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
4 teaspoons vegetable oil, divided
1/2 cup low-fat plain yogurt
1. Preheat the oven to 425°F (220°C). Coat a large baking sheet with nonstick spray.
2. Grate the artichokes and onion in a food processor fitted with a grating disk or on a box grater. (You should have about 2 1/2 cups grated vegetables.)
3. Whisk the egg in a large bowl. Add the grated artichoke mixture, flour, salt, and pepper, and mix well with a fork.
4. Brush 2 teaspoons of the oil over a large nonstick skillet; heat over medium-high heat. Allowing a heaping tablespoon of the artichoke mixture per pancake, drop 4 pancakes into the skillet, spacing evenly. Flatten each pancake with the back of a spatula. Cook until golden, 1 1/2 to 2 1/2 minutes per side. Transfer the pancakes to the prepared baking sheet. Repeat 2 more times with the remaining artichoke mixture and oil, using 1 teaspoon oil for each successive batch.
5. Place the baking sheet in the oven and bake until crisp and heated through, about 10 minutes. Serve with yogurt. One serving is 3 pancakes and 2 tablespoons yogurt.
Per serving: 167 calories, 5 g protein, 23 g carbohydrates, 2 g fiber, 6 g total fat, 1 g saturated fat, 328 mg sodium.
Tip: Once grated, Jerusalem artichokes discolor quickly. Make up the batter and cook the pancakes right away.
Ingredient Note: Jerusalem artichokes are gnarly and look similar to ginger root. Choose smooth, unblemished tubers that are firm, not soft.