Japanese vegetable pancakes
Why not try this speedy veggie supper, under 400 calories and packed with flavour?
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 25 minutes
Vegetarian, Low-fat
- Mix the flour, egg yolks and milk to a smooth batter and season well. Whisk the whites to soft peaks and fold into the batter. Stir in the veg.
- Heat a non-stick pan and spray with a tiny bit of oil. Drop in spoonfuls of the mix to make small pancakes, a few at a time, and cook until they start to bubble on top, about 5 minutes. Keep the heat about medium so the potato can cook through. Flip over and cook for 5 minutes. Sprinkle with spring onion and chilli.
- Mix the dipping sauce ingredients and serve with the pancakes.
Per serving
320 kcalories, protein 14.5g, carbohydrate 42.1g, fat 11.6 g, saturated fat 2.7g, fibre 4g, salt 1.96 g
Recipe from olive magazine, July 2009.
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http://www.bbcgoodfood.com/recipes/11281/
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 25 minutes
Vegetarian, Low-fat
Ingredients
- 50g plain flour
- 2 eggs , separated
- 2 tbsp milk
- 4 spring onions , cut into 3cm lengths (keep some to decorate)
- 50g bean sprouts
- 1 sweet potato , peeled and shredded
DIPPING SAUCE
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp Dijon mustard
- 1 tbsp tomato purée
- 1 red chilli , cut into thin slices (keep some to decorate)
- 1 tbsp sesame seeds
Per serving
320 kcalories, protein 14.5g, carbohydrate 42.1g, fat 11.6 g, saturated fat 2.7g, fibre 4g, salt 1.96 g





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