Prep 10 mins
Cook 15 mins
From EnLITEned Kosher Cooking by Nechama Cohen (Published by Feldheim Publishers) For more information on healthy lifestyle changes go to: www.jewishdiabetes.org LOW-CARB LOW FAT LATKES (Pancakes) If you think that Chanukah has to sabotage your regimen, think again. The following is just one variation of wonderful and delicious latkes that will keep you going and going for a full eight days with marvelous results. Once again we recommend that you prepare enough of these for the whole family or you may not have any left for yourself. All of the following variations of latkes can be made as kugels as well. These can be made with almost any low carb veggie
- 1 (2 lb) package frozen cauliflower
- 2 eggs
- 2 egg whites
- 1 small onion
- 1 garlic cloves or 1⁄2 teaspoon garlic powder
- 1⁄2 teaspoon onion powder
- 2 tablespoons whole- wheat flour
- salt and pepper
- nonstick cooking spray
- 2 tablespoons canola oil, for fryin
- Let frozen cauliflower thaw. Put in colander and squeeze out all the liquid. Process eggs, onion and garlic in food processor with the knife blade; add cauliflower, soy flour, and seasonings. Process until just chopped; do not over-process. Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Allow to heat up and drop batter by tablespoonfuls (1 ½ tablespoon per latke- smaller latkes will hold together better) into hot pan. Fry on medium flame for 2-3 minutes on each side. Let them brown before flipping so that they don’t fall apart.
- Transfer to a plate lined with paper towel. Can be kept in a warm oven at 100º F. If they will be kept warm for a long period of time it is best to cover with foil so that they do not dry out too much.
- With each new batch, spray the pan with non-stick cooking spray and/or wipe the pan with oil occasionally as well. You need to be patient with these pancakes and fry them on a medium flame until they are done and holding together, or they will fall apart when you flip them over.
- Variation: Substitute broccoli or spinach instead of cauliflower. (Nutrition facts are almost identical).
- Cooking variation:.
- Cauliflower can be steamed till soft. Drain very well and mash by hand with a fork. Grate the onion and add together with the rest of the ingredients. Mix well by hand and continue as above.
- Serving size 1 Latke (2 oz., 60g).
- Calories 37.
- Protein (g) 2.8.
- Carbohydrates (g) 2.5.
- Fat (g) 1.8.
- Of Which Saturated (g) 0.3.
- Cholesterol (mg) 21.
- Sodium (mg) 72.
- Calcium (mg) 28.
- Fiber (g) 1.
- Exchanges free vegetable, ¼ fat.