Foodie Friday

Healthy Recipe of the Week

Zucchini-Parmesan Pancakes

Ingredients

  • 2 medium Zucchinis (unpeeled, grated with a box grater) (about 3 cups)
  • 1 small Shallot (minced) (about 1/4 cup)
  • 2 large Eggs (lightly beaten using a fork)
  • 1/2 cup Whole Wheat Flour (or flour of choice)
  • 1/4 cup Parmesan Cheese (shredded)
  • 1.5 teaspoons Fresh Thyme (chopped)
  • 1 teaspoon Baking Powder
  • 1 teaspoon Black Pepper
  • 2 teaspoons Extra Virgin Olive Oil or Avocado Oil
  • 1/4 cup Non-Fat, Plain Greek Yogurt

Directions

In a large bowl, stir together the zucchini, shallot, eggs, flour, cheese, thyme, baking powder, and black pepper until well combined.

In a large non-stick skillet, heat one (1) teaspoon oil over medium heat, swirling to coat the skillet. Place eight (8) 1/8 cup mounds of zucchini mixture in the skillet. Using the back of a measuring cup or a spoon, gently press down on the mounds, spreading them to make pancakes about 1/2 inch thick and 2.5 inches in diameter. Cook for 3 to 4 minutes on each side (or until golden brown). Transfer the pancakes to a plate. Cover to. keep warm. Repeat with the remaining one (1) teaspoon oil and zucchini mixture.

Let the pancakes cool for five (5) minutes. Just before serving, top each pancake with a dollop of the yogurt.

Serves: 4

Serving Size: 4 mini pancakes (16 pancakes total)

Nutrition Information

Calories: 158; Total Fat: 6.5 g; Saturated Fat: 1.5 g; Trans Fat: 0 g; Polyunsaturated Fat: 1.5 g; Monounsaturated Fat: 3 g; Cholesterol: 89 mg; Sodium: 231 mg; Total Carbohydrate: 17 g; Dietary Fiber: 2 g; Sugars: 3 g; Added Sugars: 0 g; Protein: 9 g

 

 

 

 

Reference

American Heart Association. (n.d.). Zucchini-Parmesan Pancakes. American Heart Association Recipes. https://recipes.heart.org/en/recipes/zucchini-parmesan-pancakesutm_source=healthy+for+good+fy+2021&utm_medium=email&utm_campaign=7_20_2020&utm_content=recipe+cta

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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