Sweet Potato Pancakes with Apple and Cinnamon
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Preparation time: 10 minutes |
4 servings |
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Cooking time: 8 minutes (griddle), 16 minutes (2 skillets) |
191 calories per serving, 18.7% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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This recipe makes your RealAge 5.7 days younger. |
Sweet potatoes, apple, applesauce, egg whites (flavonoids, potassium, fiber, vitamin C, vitamin B6, healthy protein) |
ingredients
1 large sweet potato (about 12 ounces), scrubbed
1 small Granny Smith apple
¼ cup all-purpose flour
1 egg white
1 whole egg
½ teaspoon salt
½ teaspoon cinnamon
Butter-flavored cooking oil spray
½ cup chunky applesauce or cinnamon applesauce
¼ cup fat-free or low-fat sour cream (optional)
preparation
Shred sweet potato and apple (by hand or in a food processor fitted with the shredding blade); transfer to a medium bowl. Add flour, egg white, egg, salt, and cinnamon; mix well.
Heat a large nonstick griddle or two skillets over medium heat until hot. Coat with cooking oil spray. Drop sweet potato batter by ¼ cupfuls; press down with back of spatula to form 3-inch patties. Cook 4 minutes per side or until golden brown and cooked through.
Transfer to warmed serving plates; top with applesauce and, if desired, sour cream.
substitutions: One-half cup liquid egg may replace the 1 egg white and 1 whole egg. Ground cloves may replace the cinnamon; use just ¼ teaspoon, because a little goes a long way.
tips: Use a nested metal ¼-cup measure to drop the sweet potato into neat rounds. Flattening with the spatula ensures that the pancakes cook through. The cooked pancakes may be kept warm on serving plates in a 200-degree oven as they are made.
nutritional analysis
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Total fat (g) 4.0 |
Sodium (mg) 367 |
Vitamin A (RE) 1881 |
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Fat calories (kc) 35.8 |
Calcium (mg) 75 |
Beta-carotene (RE) 11,137 |
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Cholesterol (mg) 53.3 |
Magnesium (mg) 22 |
Vitamin C (mg) 23 |
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Saturated fat (g) 2.4 |
Zinc (mg) 0.5 |
Vitamin E (mg) 4 |
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Polyunsaturated fat (g) 0.4 |
Selenium (mcg) 7 |
Thiamin B1 (mg) 0.1 |
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Monounsaturated fat (g) 0.8 |
Potassium (mg) 404 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 3.8 |
Flavonoids (mg) 2.6 |
Niacin B3 (mg) 1.1 |
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Carbohydrates (g) 35.5 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 13.8 |
Fish (oz) 0 |
Folic acid (mcg) 29 |
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Protein (g) 4.4 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |