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From Garden to Table: Crispy Baked Zucchini Potato Pancakes
July 8, 2016
By Kay MacInnis, Registered Dietitian with Providence Health
Gardening: It’s a great escape from stress, a nice way to be active and it provides all that tasty produce.
There are several studies that show gardeners eat more fruits and vegetables. They are eating what they grow! Some studies show that people who grow their own produce are also more adventurous with trying new recipes.
Inspired by the First Lady’s passion for healthy living and eating, we have seen more people return to gardening. From the perspective of a dietitian, it is really cool to see gardens popping up all over the place, even in the schoolyard!
Try this recipe with some of that zucchini that is coming out of your garden.
Crispy Baked Zucchini-Potato Pancakes
- Olive oil cooking spray
- 1 small onion, thinly sliced
- 1 medium zucchini, unpeeled, ends removed
- 2 large egg whites
- 1/4 cup all-purpose flour
- 1/4 teaspoon ground black pepper
- 2 teaspoons olive oil
- 1 medium russet potato (about 8 oz.), unpeeled
- 2 large eggs
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon salt
- Preheat oven to 400 degrees.
- Cover baking sheet with cooking spray.
- Heat the oil in a large skillet over medium heat.
- Add the onion and cook, stirring, until softened and golden, about 5 minutes. Remove from the heat and cool completely.
- Grate the potato and zucchini on the large holes of a box grater.
- Place the grated potato and zucchini in a kitchen towel and twist over the sink to squeeze out as much liquid as possible.
- Transfer the zucchini and potato to a bowl with the onion.
- In a small bowl, beat together the eggs and egg whites to combine.
- Add the eggs, lemon juice, flour, salt and black pepper to the zucchini-potato mixture and stir until well combined.
- Heat the prepared baking sheet in the oven for 3-5 minutes until hot, but stop before oil begins to smoke.
- Remove the sheet from the oven and immediately begin to make the pancakes and place them on the tray. Use about 2 tablespoons of the batter for each, forming it into a flat, 2-inch pancake. You should wind up with 16 pancakes.
- Bake until the edges begin to crisp, 7-8 minutes.
- Remove from the oven, spray the tops with cooking spray, and flip the pancakes.
- Bake until browned and crisp, about 5 minutes more.
Nutrition Information: 26 Calories, 1.21 grams fat, 27 mg. cholesterol, 90 mg. sodium, 2.17 grams carbohydrate and 1.62 grams protein.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.