Sweet Potato Pancakes with Balsamic Maple Mushrooms
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.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.90 of 5 (443 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 1 cups
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 mushrooms, quartered
- 1 tablespoon vegetable oil
- 1/3 cup maple syrup
- 1 tablespoon balsamic vinegar
Directions
- 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 1/4 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 tablespoon vegetable oil in another skillet (do not use non-stick) over medium flame.
- Add quartered mushrooms and toss 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 or 3 pancakes, alternating with balsamic maple mushrooms.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 408.21 |
| Total Fat | 13.04 g |
| Saturated Fat | 2.09 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.5 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 53.21 mg |
| Carbohydrates | 63.77 g |
| Dietary Fiber | 6.73 g |
| Total Sugars | 21.31 g |
| Added Sugars included | 11 g |
| Protein | 12.13 g |
| Calcium | 267 mg |
| Potassium | 978 mg |
| Sodium | 482.79 mg |
| Copper | 1 mg |
| Iron | 2 mg |
| Magnesium | 82 mg |
| Phosphorus | 386 mg |
| Selenium | 44 mg |
| Zinc | 2 mg |
| Vitamin A | 792 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.5 mcg |
| Vitamin C | 17 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 14 mcg |
| Folate | 59 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.7 mg |
| Niacin | 7 mg |
| Choline | 90 mg |
Notes
Serving Suggestions: Serve with 8 ounces non-fat milk and 1 cup of field greens dressed with olive oil and vinegar.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sweet-potato-pancakes-balsamic-maple-mushrooms. Federal works are public domain in the United States.