Fry, then bake these sweet potato pancakes for Hanukkah

·2 min read
Just one of today's pancakes supplies your daily recommended amount of vitamin A.
Just one of today's pancakes supplies your daily recommended amount of vitamin A.

For those who celebrate, Hanukkah begins at nightfall Sunday. This eight-day Jewish celebration includes nightly menorah lightings, special prayers and fried foods.

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One of the traditional fried foods is potato pancakes called latkes. Today’s recipe takes this fried food tradition and adds a healthful twist.

Potatoes of all kinds offer nutrients like potassium and fiber, but sweet potatoes are rich in vitamin A, which is important for eye and bone health and protects against certain cancers like lung and prostate. Just one of today's pancakes supplies your daily recommended amount of vitamin A.

To avoid too many calories, manage the amount of oil used when frying your potato pancakes. Our recipe requires only one tablespoon per batch. Lightly brown the potatoes in a pan until just crisp and then bake in the oven.

Whether you call them latkes or pancakes, a version of these tasty little shredded potato patties can be part of holiday tables across cultures and traditions.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health System. For more recipes and health information, visit henryford.com/blog and for questions about today’s recipe email HenryFordLiveWell@hfhs.org.

Sweet Potato Pancakes

Makes: 12 servings (1 pancake each) / Prep Time: 30 minutes / Total time: 1 hour

3 cups peeled and grated sweet potatoes (approximately 2-3 medium)

1 onion, peeled, chopped

3 egg whites

⅓ cup bread crumbs

½ teaspoon salt

¼ teaspoon ground black pepper

2 tablespoons canola oil

Non-fat sour cream (optional)

Applesauce (optional)

Preheat oven to 350 degrees. Line baking sheets with parchment paper.

In a large bowl, combine grated potatoes and chopped onion. Add egg whites, bread crumbs, salt and pepper; stir to combine.

Add 1 tablespoon oil to a large nonstick skillet placed over medium heat.

To make pancakes. Working in batches, use a 1/3 cup measure for each pancake, placing the mixture into the skillet. If needed, use additional oil for more pancakes.

Cook, allowing patties to lightly brown on one side, then turn over.

Once both sides of the pancake are lightly browned, transfer to the baking sheet in a single layer and bake for 15 minutes. Turn pancakes over and return them to the oven for an additional 10 minutes.

Transfer pancakes to serving platter and serve with non-fat sour cream or unsweetened applesauce.

From Henry Ford LiveWell.

Analysis per one pancake without sour cream or applesauce.

64 calories (34% from fat), 2.5 grams fat (0 grams sat. fat, 0 grams trans fat), 9 grams carbohydrates, 2 grams protein, 150 mg sodium, 0 mg cholesterol, 17 mg calcium, 1 gram fiber.

This article originally appeared on Detroit Free Press: Sweet potato pancakes are a healthful treat for Hanukkah