Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- Tomato salsa
- 2 ripe medium tomatoes, diced
- 1 medium yellow bell pepper, diced
- 1 medium clove garlic, minced
- 1 small onion, finely chopped (2/3 cup)
- 2 Tbs. chopped fresh cilantro
- 1 Tbs. minced jalapeño pepper
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 2 medium zucchini, shredded (2 cups)
- 1/4 tsp. salt
- 2 tsp. vegetable oil
- 2 ears fresh corn, kernels cut from cob (1 cup)
- 2 large eggs, beaten
- 1 cup all-purpose flour
- 1/2 cup low-fat milk or low-fat soy milk
- 2 Tbs. chopped fresh cilantro
- 2 tsp. baking powder
- 1/4 tsp. freshly ground pepper
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Directions
Salsa: In medium bowl, mix all ingredients. Set aside.
Place shredded zucchini in colander in sink. Sprinkle with salt and let stand 10 minutes.
Meanwhile, preheat oven to 200°F. In large heavy skillet, preferably cast-iron, heat oil over medium heat. Add corn kernels and cook, stirring often, until lightly browned, about 5 minutes. Remove from heat and let cool 5 minutes.
Squeeze out as much moisture as possible from zucchini, using your hands. Transfer to large bowl. Stir in beaten eggs, flour, milk, cilantro, baking powder, pepper and cooled corn until blended.
Wipe out skillet. Coat with vegetable cooking spray, then heat over medium-low heat until hot. For each pancake, add scant 1/4 cup batter to pan. Cook until golden underneath, 2 to 3 minutes. Turn and cook until set, 2 to 3 minutes more.
Transfer to heatproof platter and keep warm in oven. Repeat with remaining batter, removing pan from heat and coating with more cooking spray between batches as necessary. Serve warm with salsa.