Zucchini, Corn & Red Pepper Cakes - 29g Carbs, 5g Fiber, 4.9g Sugar
From: The China Study Quick & Easy Cookbook by Del Sroufe, courtesy of BenBella Vegan publishing.
Savory pancakes are the perfect way to take advantage of the fresh basil and zucchini flourishing in your summer garden. These zucchini cakes are perfect on their own, or can be paired with brown rice or a seasonal salad.
Servings: 4
2 medium zucchini, grated (about 3 cups)
6 green onions, thinly sliced
1 1/2 cups corn, fresh or frozen
1/2 large red bell pepper, finely diced
1/2 cup fresh basil, finely chopped
1/2 cup whole wheat pastry flour
1 tsp baking powder
Sea salt and black pepper, to taste
1. Grate the zucchini on the large holes of a box grater. Place the grated zucchini in a bowl with the remaining ingredients and mix well.
2. Heat a nonstick skillet over medium heat.
3. Drop 1/2-cup measures of the zucchini mixture onto the heated skillet. Cook them for 4 minutes without touching them. Then, gently turn them over and cook the other side for 3 minutes.
Nutrition From: www.caloriecount.about.com
Does not include the salt!
Servings: 4
Serving Size: 218 g
Nutrition per Serving: 133 Calories, 8 Calories from Fat, 0.9g Total Fat, 0mg Cholesterol, 16mg Sodium, 632mg Potassium, 29g Total Carbs, 5g Dietary Fiber, 4.9g Sugars, 4.9g Protein
Vitamin A 24% - Vitamin C 84% - Calcium 9% - Iron 16%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very low in sodium
High in dietary fiber
High in iron
High in phosphorus
High in potassium
High in vitamin A
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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