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Sweet Potato Pancakes with Balsamic Maple Mushrooms

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Sweet Potato Pancakes with Balsamic Maple Mushrooms
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Sweet Potato Pancakes with Balsamic Maple Mushrooms
En Español

Fivestar Rating
(495 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 45 minutes

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.

Ingredients

For Sweet Potato Pancakes
  • 3 medium sweet potatoes or yams (orange flesh)
  • 1 cup non-fat milk
  • 1 egg, beaten
  • 2 tablespoons vegetable oil
  • 1 cup whole-wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • Cooking spray, as needed
For Balsamic Maple Mushrooms
  • 1 pound cremini and/or white button\tmushrooms, quartered
  • 1 tablespoon vegetable oil
  • 1/3 cup maple syrup
  • 1 tablespoon balsamic vinegar

Directions

1. Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer.

2. Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended.

3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.

4. Use 1/4 cup of batter per pancake, ladling into hot skillet.Wait until pancake bubbles and looks slightly dry on top before flipping over.

5. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame.

6. Add quartered mushrooms and toss coat with oil. Let simmer, stirring occasionally, until juices run.

7. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.

8. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms.

Notes

Serving Suggestions:
Serve with 8 oz non-fat milk and 1 cup of field greens dressed with olive oil and vinegar.

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1/4 of Sweet Potato Pancakes with Balsamic Maple Mushrooms
Nutrients Amount
Total Calories 420
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 50 mg
Sodium 480 mg
Carbohydrates 70 g
Dietary Fiber 7 g
Total Sugars 29 g
Added Sugars included 11 g
Protein 12 g
Vitamin D 1 mcg
Calcium 300 mg
Iron 3 mg
Potassium 942 mg
N/A - data is not available
Nutrients Amount
Total Calories 420
Total Fat 12 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 7 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 168 mg
Omega 3 - DHA 100 mg
Cholesterol 50 mg
Carbohydrates 70 g
Dietary Fiber 7 g
Total Sugars 29 g
Added Sugars included 11 g
Protein 12 g
Minerals
Calcium 300 mg
Potassium 942 mg
Sodium 480 mg
Copper 549 mg
Iron 3 mg
Magnesium 84 mg
Phosphorus 355 mg
Selenium 35 mg
Zinc 3 mg
Vitamins
Vitamin A 868 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 15 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 21 mcg
Folate 40 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 6 mg
Choline 72 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups
Grains
2 ounces
Protein Foods
1/2 ounces
Dairy
1/4 cups