Healthy Recipes

Winter Squash Pancakes
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Winter squash sampler, mashed and cooked 2 cups
Brown sugar 2 tablespoons
Fat free milk 1 cup
Egg substitute ½ cup
Unbleached white flour ½ cup
Baking powder 1 teaspoon
Salt ½ teaspoon
Pinch fresh grated nutmeg 1/8 teaspoon
Chopped chives 2 tablespoons
Cooking spray 3 sprays

  1. Beat the squash with the brown sugar, milk and egg substitute until smooth.
  2. In a separate bowl, stir together the flour, baking powder, salt, and nutmeg. Stir the dry ingredients into the squash mixture just until combined. Fold in the chives.
  3. Heat a griddle or heavy skillet lightly sprayed with cooking spray over medium heat.
  4. Preheat the oven to 250°F.
  5. Drop the batter onto the hot skillet by heaping tablespoonfuls. Lightly oil a spatula and flatten the pancakes. When they are golden brown on the bottom, flip them.
  6. As they brown on the other side, transfer them to a baking sheet and keep them warm in the oven while you cook the rest of the batter.

Diabetic Exchange
Fruit: 0; Vegetables: 0; Meat: 1; Milk: 0; Fat: 0; Carbs: 1; Other: 0

Jesse Ziff Cool for Melissa’s Variety Produce

Nutrition Facts
Serving Size ¼ recipe
Calories 170
Calories from Fat 15
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 480 mg
Total Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 11 g
Proteins 9 g
Vitamin A 120% DV
Vitamin C 20% DV
Calcium 20% DV
Iron 10% DV
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