Have a Plant: Fruits & Veggies for Better Health

Sweet Potato Pancakes w/Balsamic Maple Mushrooms Recipe

Make Half Your Plate Fruits & Veggies

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This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar. This dish is perfect for dinner or brunch.
 
Recipe Cost for 4 People: $9.68 ($2.42/serving)*
 
Preparation Time: 45 minutes
Sweet Potato Pancakes

  • 3 medium sweet potatoes or yams (orange flesh)
  • 1 cup non-fat milk
  • 1 egg, beaten
  • 2 tbsp vegetable oil
  • 1 cup whole wheat flour
  • 2 tsp baking powder
  • ¼ tsp salt
  • Cooking spray, as needed

Balsamic Maple Mushrooms

  • 1 lb cremini and/or white button mushrooms, quartered
  • 1 tbsp vegetable oil
  • ⅓ cup maple syrup
  • 1 tbsp balsamic vinegar
Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer. Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray. Use ¼ cup of batter per pancake, ladling into hot skillet. Wait until pancake bubbles and looks slightly dry on top before flipping over. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame. Add quartered mushrooms and toss to coat with oil. Let simmer, stirring occasionally, until juices run. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms.

Complete this Healthy Plate: 8 oz non-fat milk and 1 cup of field greens dressed with olive oil and vinegar.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cups
 
Nutrition Information per Serving:
Calories: 420
Total Fat: 12g
Saturated Fat: 1.5g
% of Calories from Fat: 26%
% Calories from Sat Fat: 3%
Protein: 12g
Carbohydrates: 70g
Cholesterol: 50mg
Dietary Fiber: 7g
Sodium: 480mg
 
Each serving provides: An excellent source of fiber, protein, vitamin A, vitamin C, thiamin, niacin, riboflavin, vitamin B6, pantothenic acid, potassium, calcium, phosphorus, magnesium, zinc, and copper, and a good source of vitamin D, folate, iron, and iodine.

*Retail prices, Boulder, Colorado, Winter 2012

MushroomInfo.comSweetPotatoUSA.org

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