Vegetable Pancakes
Serves 4; 2 pancakes per serving
1/2 cup diced broccoli florets (about 2 ounces)
1/2 cup diced cauliflower (about 2 ounces)
1 small cactus pad, stickers removed, diced
1/2 cup diced mushrooms (about 4)
1/2 cup diced onion (about 1 medium)
1/4 cup diced red bell pepper
Egg substitute equivalent to 1 egg
1/4 cup all-purpose flour
1/2 tsp baking powder
1/2 tsp chili powder
1/4 tsp cumin
1/4 tsp salt
1/8 tsp black pepper
1 tsp acceptable vegetable oil
1 tsp acceptable margarine
In a medium mixing bowl, combine, in order, broccoli, cauliflower,
cactus pad, mushrooms, onion, bell pepper, egg substitute, flour,
baking powder, chili powder, cumin, salt, and pepper.
Heat a large nonstick skillet over medium heat. Add vegetable oil
and margarine. Melt margarine and swirl skillet to evenly coat the
bottom with the oil-margarine mixture.
With a measuring cup, scoop up 1/4 cup of the vegetable mixture.
Carefully mound it in the skillet, using a spatula to press down
on the mixture and flatten it slightly. Repeat with the remaining
mixture, making 8 pancakes altogether. Cook over medium heat for
5 to 7 minutes, or until browned. Turn pancakes over with a spatula.
Cook for 5 to 7 minutes, or until bottoms are browned.
Serve pancakes warm.
To reheat, place pancakes on an ungreased baking sheet (do not thaw
if frozen) and bake in a preheated 4000 F oven for 5 minutes (8
minutes if frozen).
Calories: 73
Protein: 3 g
Carbohydrates: 11 g
Total Fat: 2 g
Saturated Fat: 0 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 251 mg
From the American Heart Association Around The World Cookbook,
Copyright 1996 by the American Heart Association.