GREEN BEAN PANCAKE
This simple recipe is great for using extra green beans, and is also a great food for diabetics because it's high in protein, low in carbs and low gylcemic.
Provided by Lianna Banana
Categories Vegetable
Time 15m
Yield 1 serving(s)
Number Of Ingredients 4
Steps:
- Snap off stems and tips and cut green beans into 1 inch or 2 inch pieces, place in kettle with small amount of water and steam for a few minutes until just barely tender. Remove from heat. (Canned or previously cooked green beans can be substituted, but fresh tastes better.).
- On low heat, heat 1 TBSP olive oil in a 6 inch or larger frying pan.
- Beat egg.
- Drain beans and add to egg. Add Mrs. Dash Tomato Basil Garlic seasoning to taste (approximately 1/4 tsp).
- Pour mixture into heated frying pan. Cover.
- Cook until egg is solid and slightly golden brown on bottom.
- Turn pancake over. Turn heat off. Cover pan.
- Allow pancake to cook in retained heat for about a minute until slightly golden brown on the bottom.
- Serve and enjoy! (Salt to taste if necessary.).
Nutrition Facts : Calories 206.3, Fat 18.4, SaturatedFat 3.5, Cholesterol 186, Sodium 74.3, Carbohydrate 3.9, Fiber 1.4, Sugar 1.8, Protein 7.2
KOREAN PANCAKES
Categories Bean Side Fry Vegetarian Hot Pepper Carrot Gourmet Sugar Conscious Pescatarian Dairy Free Peanut Free Tree Nut Free No Sugar Added Kosher
Yield Makes 4 main-course or 8 side-dish servings
Number Of Ingredients 19
Steps:
- Make dipping sauce:
- Stir together all dipping-sauce ingredients in a small bowl.
- Make pancakes:
- Rinse mung beans in a sieve under cold running water until water runs clear. Cover beans with cold water by 2 inches in a bowl and soak, chilled, at least 2 hours.
- Cut carrots into thin matchsticks, preferably using slicer.Halve scallions lengthwise and cut into 2-inch pieces. Combine carrots, scallions, chile, and garlic in a large bowl.
- Drain mung beans and purée with water in a food processor until smooth, about 1 minute. Add eggs, flour, and salt and blend until smooth, about 30 seconds. Pour mixture over vegetables in bowl and stir with a flexible spatula. (Batter will be thick.)
- Heat 1 tablespoon oil in a large heavy nonstick skillet (at least 8 inches across bottom) over moderate heat until hot but not smoking, then swirl to coat. Stir batter, then ladle 1 cup batter into skillet, pressing down lightly with a large spatula to flatten and evenly distribute vegetables, to make an 8-inch pancake (less than 1/2 inch thick). Cook until edges begin to bubble and turn golden, 1 to 2 minutes, then turn over with spatula and cook until other side is golden, 1 to 2 minutes more. Transfer pancake to paper towels to drain. Make 3 more pancakes in same manner, stacking them (after draining briefly) if desired. Transfer pancakes, 1 at a time, to a cutting board and cut each into 6 wedges. Serve warm or at room temperature with dipping sauce.
OATMEAL & BEAN PANCAKES
Diabetic friendly pancakes, loaded with fiber and nutrients. Use almost any bean, soaked overnight in plain water (soy bean, red bean, cannellini, pinto, Great Northern, white beans, black beans or other beans). The pancakes are heavier than traditional white flour pancakes and much more satisfying. Very good with agave nectar or fruit on top. Try blueberries or ripe peaches. Add a vegetarian breakfast sausage patty (we like Morningstar Maple Flavored Sausage Patties) for a complete Vegetarian/Vegan breakfast, low carb and low fat but great flavor and texture.
Provided by Jacaranda
Categories Breakfast
Time 11m
Yield 8-10 pancakes, 4-5 serving(s)
Number Of Ingredients 7
Steps:
- Place all ingredients except the oats in a blender and blend for 90 seconds on high speed. Add the oats and blend for 1 minute.
- Preheat a non-stick pan. Optionally, use a little oil or non-stick spray. Pour or spoon 2-3 tablespoons of the batter into your pan for each pancake. Cook on one side until small bubbles begin to form and edges are set, 2-3 minutes on medium heat. Flip and cook until done and browned, 1- 2 minutes more.
- This recipe also works in waffle makers. It takes 3-8 minutes, depending on your waffle maker. You'll need to experiment.
Nutrition Facts : Calories 126.6, Fat 4, SaturatedFat 0.5, Sodium 293.8, Carbohydrate 18.2, Fiber 2.6, Sugar 0.5, Protein 4.3
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