F-Factor

Lightened-Up Potato Latkes

Its Latke season! Classic potato pancakes can be loaded with fat and calories. Instead, try our delicious lightened up version of this crispy hotcake treat. 

INGREDIENTS (serves 12, 1 latke per serving): 

  • 1 medium onion
  • 1/2 Tbs + 6 tsp canola oil
  • 4 cups zucchini, grated
  • 1 medium baking potato, grated
  • 1 egg + 1 egg white, beaten
  • 1/3 cup coarse wheat bran (or 2-3 GG crackers, pulverized)
  • 1 tsp dried parsley
  • 1 tsp oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • dash ground red pepper

    • PREPARATIONS:

    1. Preheat oven to 450°F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.
    2. Finely chop onion and heat 1/2 Tbsp oil in a heavy nonstick saucepan. Add onion and sauté 5 minutes. Add zucchini and sauté another 5 minutes. Set aside to cool.
    3. Coarsely grate potatoes into a mixing bowl, squeeze out excess liquid. Mix in sautéed veggies, eggs, wheat bran, parsley, oregano, garlic powder, salt, pepper and red pepper. Mix until well combined.
    4. Drop 12  spoonfuls of mixture onto prepared baking sheet. Smooth tops lightly (press with hand or back of spoon) and spoon 1/2 tsp oil over each.
    5. Place in oven to bake for 15 minutes, or until crisp and edges browning. Remove from oven, flip pancakes and place back in to cook for an additional 10-15 minutes or until pancakes are firm and browned at edges.
    6. Bake about 45 minutes, or until firm, crisp and golden brown. Serve immediately.

     

    NUTRITIONAL CONTENT PER SERVING
    Serves 12, 1 latke per serving. This is a Step 1 recipe. 

    • FOR JOURNALING ON THE F-FACTOR DIET: 4g carbohydrate, 2g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 63 calories, 2g protein, 7g carb, 2g fiber, 5g net carb, 2g sugar, 4g fat, 0g sat fat, 62mg sodium

     

     

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