Zucchini Pancakes

Healthy Living, Recipes

zucchini-pancakes

No need for high-fat butter or syrup with these flavorful zucchini pancakes with smoked salmon. Pair them with a tossed salad for a heart-healthy brunch or light lunch.

The smoked salmon featured here is mostly for flavor: in a 2 oz. total portion size for the recipe it doesn’t contribute much nutritionally. Most of the sodium in the recipe is from the salmon, so if that’s a concern for you, omit it. If you leave it out and still want to get some omega-3 fatty acids-the ones you find in fatty fish-look for eggs that come from chickens that are fed fatty acid-rich feed. The egg carton will say that the eggs are a good source of omega 3s: DHA and EPA. For more protein and less fat, consider changing the fat free sour cream garnish to nonfat plain greek yogurt.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 eggs
  • 1 1/2 Tbsp olive oil
  • 1/2 cup skim milk
  • 1 1/2 cups self-rising flour
  • 2 oz smoked salmon, chopped
  • 2 large zucchini, roughly grated
  • 1 Tbsp chopped fresh dill plus sprigs for garnish
  • Black pepper to taste
  • 1/4 cup fat free sour cream for garnish

Preparation

In a large bowl, combine eggs, olive oil and milk, and stir until blended. Add flour and whisk until smooth. Stir in smoked salmon, zucchini, dill and pepper (to taste).

Coat a large skillet or griddle with nonstick cooking spray and heat over medium heat.

Pour batter by rounded tablespoonfuls onto skillet and cook 2 to 3 minutes, or until bubbles appear on top.

With a spatula, flip pancakes and cook another 2 to 3 minutes, or until lightly browned. Remove from skillet and keep warm. Repeat with remaining batter, coating skillet with nonstick cooking spray between each batch.

Serve warm garnished with a dollop of sour cream and dill sprig.

Yield: 4 servings

Heart Healthy Recipe

Nutrition Facts

Serving Size: 2 pancakes

Calories: 311

Sodium: 367mg

Fat: 9g

Carbohydrates: 43g

Saturated Fat: 2g

Fiber: 3g

Cholesterol: 98mg

Protein: 13g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.