Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Parsnip | 1/2 cup (78g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Green Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- 2 1/2 cups peeled and shredded baking potato
- 1 1/4 cup shredded parsnip
- 1 1/4 cup peeled and shredded sweet potato
- 1 teaspoon salt
- 1/4 cup all-purpose flour
- 1 1/4 cups onion, chopped
- 1/2 teaspoon fresh ground black pepper
- 2 large egg whites
- Nonfat cooking spray
- Nonfat sour cream
- 1/4 cup chopped green onion
Directions
1.Place a colander in the sink and line with paper towels. Add the shredded baking potato, parsnip, sweet potato and sprinkle with the 1 teaspoon salt. Let stand for about 15-20 minutes.
2.Gather the ends of the paper towels together and squeeze the potato mixture to remove excess liquid then transfer mixture to a large bowl.
3.Add flour, onion and pepper and toss well.
4.Add egg whites and mix well.
5.Spray a large skillet with nonfat cooking spray then heat to medium-high heat.
6.Spoon 1/3 cup of the batter into the skillet and cook 4-5 minutes on each side or until browned. Repeat with rest of mixture.
7.Serve latkes with a dollop of nonfat sour cream sprinkled with chopped green onion.