Sweet Potato Pancakes with Balsamic Maple Mushrooms
This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar. This dish is perfect for dinner or brunch.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
408
칼로리
12g
단백질
64g
탄수화물
13g
지방
7g
식이섬유
21g
당류
483mg
나트륨
포화지방 2 g · 콜레스테롤 53 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
For Sweet Potato Pancakes
sweet potatoes or yams (orange flesh)
3 medium
non-fat milk
1 cup
egg, beaten
1
vegetable oil
2 tablespoons
whole wheat flour
1 cup
baking powder
2 teaspoons
salt
1/4 teaspoon
cooking spray, as needed
For Balsamic Maple Mushrooms
cremini and/or white button mushrooms, quartered
1 pound
vegetable oil
1 tablespoon
maple syrup
1/3 cup
balsamic vinegar
1 tablespoon
조리법
- 1
Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer.
- 2
Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended.
- 3
Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
- 4
Use 1/4 cup of batter per pancake, ladling into hot skillet. Wait until pancake bubbles and looks slightly dry on top before flipping over.
- 5
While pancakes are cooking, heat 1 tablespoon vegetable oil in another skillet (do not use non-stick) over medium flame.
- 6
Add quartered mushrooms and toss coat with oil. Let simmer, stirring occasionally, until juices run.
- 7
Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.
- 8
To serve, stack 2 or 3 pancakes, alternating with balsamic maple mushrooms.
출처: USDA MyPlate Kitchen · Produce for Better Health Foundation
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