Dietary potato pancakes and proper nutrition
What are pp pancakes made from? The main ingredient is still the same - potatoes. I can already hear the fingers of those who still believe that potatoes and pp are incompatible, tapping on the keys. Calm down! Here, especially for you, my dears, is a ready-made article. I, as well as those who have been in proper nutrition for a long time, know that you can eat potatoes when you are on a diet. Not always, not in any form or quantity, but it is possible. This means, even purely theoretically, potato pancakes have a right to exist.
You won’t find regular premium flour in PP potato pancakes; there are no other similar ingredients there either. Such pancakes are prepared in a special way - fried in pans, baked in the oven, I know there are even recipes for steamed ones, but I don’t think it’s tasty. The main thing is that frying and baking should be done without an abundance of fat. Then the KBJU will be normal, and the principles of proper nutrition will not be violated.
Now let's get cooking!
Draniki with ham on proper nutrition
Do you like more complex dishes? Then this pp recipe will suit you. So, you will need:
3 medium potatoes. Wash, clean and grate. Let it brew a little and drain off the excess liquid. The mass should be dry.
- 100 grams of ham. Since this dietary recipe is for weight loss, we will use lean ham. 100 grams of this ham contains from 100 to 130 calories, so you need to carefully study the label before purchasing this product. Grate the ham.
- 100 grams of cheese. Here you also need to use low-fat cheese. Varieties such as Chechil and Gaudette are suitable. Grate the cheese on a fine grater.
- 1 egg.
- 1 tablespoon of any whole grain flour.
- A bunch of greenery. Wash and finely chop.
- Salt and spices to taste.
Mix all ingredients and place on a baking sheet. Place our dietary potato pancakes in the oven for 15-20 minutes, temperature 180 degrees.
Lenten (vegetarian) potato pancakes
If you are on a diet or stick to proper nutrition, then this simple recipe will come in handy. Vegetarians will also like it, since everything is prepared without eggs. Cook and serve them warm with sour cream, ketchup or any sweet and sour sauce.
The recipe does not use eggs, butter, or wheat flour, which makes the finished dish lower in calories.
Nutritional value per 100 g:
- Calories: 109,3
- Proteins: 2,8
- Fats 0,3
- Carbohydrates: 23,8
Ingredients for 2 servings:
- potatoes - 260 g
- onion - 70 g
- garlic - 7 g
- oat flakes - 10 g
- corn flour - 10 g
- Himalayan salt with herbs - to taste
- ground black pepper - to taste
Recipe:
Prepare onions and garlic. Peel the vegetables and rinse. Wipe off excess moisture with a napkin. Transfer to blender bowl. Grind to a paste consistency. If after grinding a lot of juice has formed, drain it.
The weight of potatoes in the recipe is indicated in peeled form. Grate it on a medium grater. Squeeze out excess juice.
Add chopped garlic and onion to the potato mixture. Stir immediately to prevent the potatoes from browning.
Add oatmeal and cornmeal. Stir. Any cereal will do. You can add them in crushed form.
Add Himalayan herb salt or regular rock salt and crushed black pepper. Stir. At this stage of cooking, you can experiment with spices.
Place a non-stick frying pan over low heat. Reheat well. Use your hands to form small flat cakes. Place on a hot frying pan. Cover with a lid. Fry over low heat for 1.5-2 minutes on one side.
Remove the lid and turn the pancakes over to the other side. Continue frying in the same mode until golden brown. The pan does not need to be greased with oil. If you are not sure about your dishes, grease them with a thin layer of oil the first time.
Diet potato pancakes are ready. Place on a plate and quickly treat your family. Bon appetit!
Nutritional value and composition
Since potato pancakes consist of several ingredients, their mineral and vitamin composition is very rich, as is their nutritional value. The tables indicate all the components of a serving of the dish (100 g).
| Elements | Amount (mg) |
| Vanadium | 88.7 (µg) |
| Iron | 0,8 |
| Molybdenum | 11 (mcg) |
| Cobalt | 3.6 (µg) |
| Potassium | 286,8 |
| Sulfur | 34,3 |
| Fluorine | 33.9 (mcg) |
| Phosphorus | 60,2 |
| Tin | 0.4 (µg) |
| Aluminum | 502.4 (mcg) |
| Lithium | 28.8 (mcg) |
| Bor | 115.8 (µg) |
| Nickel | 3.9 (µg) |
| Chlorine | 549,4 |
| Sodium | 20 |
| Iodine | 4.8 (µg) |
| Manganese | 0,1858 |
| Magnesium | 22,4 |
| Calcium | 22,6 |
| Zinc | 0,4298 |
| Titanium | 0.8 (mcg) |
| Rubidium | 205.1 (µg) |
| Copper | 94 (mcg) |
| Silicon | 0,3 |
| Chromium | 4.9 (µg) |
| Selenium | 0.5 (mcg) |
The crispy crust of potato pancakes with aromatic sunflower oil is something we have known since childhood. But you have to pay for the special taste and “delicious” smell with a slim figure. Making potato pancakes without using oil is an excellent solution in this situation.
Potato pancakes are a Belarusian national dish. However, today they are quite popular in Ukraine, Russia, Germany and other European countries. The first recipe for the dish was published in 1830 by the Polish culinary specialist Jan Schytler, who borrowed it from German cuisine. After some time, the food became very popular among European peoples. However, it is the Belarusian method of preparation that is considered the most delicious. The fact is that potatoes grown in these parts are rich in starch and are ideal for it.
The name "draniky" translated from Old Russian means "tear, rub, rub in layers." Traditionally, they were served for breakfast, and in the villages there was a rule according to which it was necessary to first eat a piece of black bread. It is interesting that before the advent of the grater, potatoes were grated on a special sharpened board.
In different countries, the dish is called differently: in Russia it is teruny, in Ukraine it is deruny, in the Czech Republic it is bramboraki, and in Lithuania and Poland it is potato pancakes or pancakes. Despite these different names, the cooking principle is almost the same. It’s very simple to prepare them, but to make them juicy, tender and with a golden, aromatic crust, you should know some secrets.
- Young potatoes are not suitable for preparing them, since they have little starch and the potato pancakes will simply fall apart.
- For 1 kg of potatoes you should take 2 eggs. However, some chefs argue that this product should not be added to potato mixture, since the potato pancakes will turn out too dense. You can replace them with starch - 2 tbsp. l.
- The raw vegetable is grated or ground in a blender along with onion (it prevents the mass from darkening).
- It is believed that flour spoils the taste of the finished dish, so very little of it is added. Instead, you can put semolina (3-4 tbsp), which absorbs excess liquid.
- In addition to salt, add ground pepper, garlic and your favorite spices to the potato mixture.
- Fry the pancakes in a hot frying pan in a large amount of vegetable oil or melted fat. If you cook them over low heat, they will turn out too soft, like boiled potatoes.
Benefit
If we talk about the benefits of this dish, then high-calorie potatoes, and even fried in fat, are unlikely to supply the body with useful substances. However, just a few pieces of these pancakes will satisfy your hunger quickly and for a long time. To compensate for the lack of vitamins, they should be consumed with fresh vegetables or sauerkraut.
The nutritional value
Those who are watching their weight need to know how many calories are in potato pancakes. If we talk about the traditional recipe, the approximate calorie content of potato pancakes is 189 kcal/100 g.
Nutritional value per 100 g:
- Calories - 189 kcal
- Proteins -3.3 g
- Fats - 13, g;
- Carbohydrates - 20.4 g.
To find out the calorie content of one pancake, you need to find out how much 1 pancake weighs. As a rule, the average weight is about 15 g (traditional version), this will be 28.4 kcal.
In some cuisines, pancakes are prepared stuffed with meat, mushrooms, cottage cheese, and seafood. They are more reminiscent of zrazy and, of course, have a higher calorie content. This option cannot be called dietary, but sometimes you can pamper yourself.
To reduce the calories in traditional potato pancakes, place them on a paper towel after frying to remove excess fat. In addition, you can add greens to the mixture. Plant fibers will increase weight, absorb excess fat and prevent it from depositing on the sides.
Pancakes are served to the table directly from the frying pan. If they cool, their flavor will be lost, and when reheated, the pancakes will not turn out the same.
Healthy potato pancakes without frying
These potato pancakes are even healthier and more dietary, since in addition to the “correct” composition they have one more advantage - they are not cooked in a frying pan! A baking sheet and an oven are all we need! And the crust will be golden brown and the taste will be excellent.
KBJU per 100 g: 99.3/2.3/0.8/20.8
Products for the whole family:
- 1 kg peeled potatoes
- salt - 0.5 tsp.
- 2 large onions
- 4 tbsp. rice flour
- butter - 10 g
Step-by-step preparation:
Wash and peel the potatoes. Three on a fine grater, alternating with onions. It is much more convenient to do this with a stationary blender and attachments, but a regular grater will do just fine.
Squeeze and drain excess liquid. Add all other ingredients and mix.
With wet hands, form pancakes and place them on a baking sheet with a non-stick coating. Once again I will advertise silicone mats - they are ideal for such purposes.
Bake in an oven heated to 200 degrees. 20 minutes is enough.
We take it out and immediately grease each potato pancake with butter! Then transfer to any deep bowl, cover with a lid and let the pancakes lie for 5-7 minutes. If this is not done, they will be a little dry on top.
Serve with sour cream. It’s even better to make some kind of low-calorie garlic sauce.
Zucchini pancakes: dietary recipe
This recipe is one of the most beloved and sought after. Unlike potatoes, which contain about 77 calories per 100 grams, zucchini contains only 17 calories! This is a significant difference that will allow you to prepare delicious zucchini pancakes with a minimum of calories! So, you will need these ingredients:
- 1 large zucchini. You can also use zucchini. We wash it and grate it on a coarse grater. Salt and let it brew. After 10-15 minutes, be sure to drain the juice.
- 1 carrot. Wash and grate on a fine grater.
- 1 onion. Finely chop.
- 1 egg.
- salt and pepper to taste.
Mix all the ingredients and spoon onto a baking sheet previously lined with parchment. Place in the oven for 20 minutes at 180 degrees.
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Recipe Potato pancakes with minced meat. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Potato potato pancakes with minced meat.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 135.5 kcal | 1684 kcal | 8% | 5.9% | 1243 g |
| Squirrels | 4.2 g | 76 g | 5.5% | 4.1% | 1810 |
| Fats | 6.3 g | 56 g | 11.3% | 8.3% | 889 g |
| Carbohydrates | 15.2 g | 219 g | 6.9% | 5.1% | 1441 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 5.5% | 1333 g |
| Water | 71.6 g | 2273 g | 3.2% | 2.4% | 3175 g |
| Ash | 0.981 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 12.3 mcg | 900 mcg | 1.4% | 1% | 7317 g |
| Retinol | 0.01 mg | ~ | |||
| beta carotene | 0.015 mg | 5 mg | 0.3% | 0.2% | 33333 g |
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.9% | 1500 g |
| Vitamin B2, riboflavin | 0.084 mg | 1.8 mg | 4.7% | 3.5% | 2143 g |
| Vitamin B4, choline | 25.74 mg | 500 mg | 5.1% | 3.8% | 1943 |
| Vitamin B5, pantothenic | 0.316 mg | 5 mg | 6.3% | 4.6% | 1582 g |
| Vitamin B6, pyridoxine | 0.254 mg | 2 mg | 12.7% | 9.4% | 787 g |
| Vitamin B9, folates | 9.074 mcg | 400 mcg | 2.3% | 1.7% | 4408 g |
| Vitamin B12, cobalamin | 0.268 mcg | 3 mcg | 8.9% | 6.6% | 1119 g |
| Vitamin C, ascorbic acid | 14.02 mg | 90 mg | 15.6% | 11.5% | 642 g |
| Vitamin D, calciferol | 0.096 mcg | 10 mcg | 1% | 0.7% | 10417 g |
| Vitamin D3, cholecalciferol | 0.012 mcg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 1.076 mg | 15 mg | 7.2% | 5.3% | 1394 g |
| Vitamin H, biotin | 1.063 mcg | 50 mcg | 2.1% | 1.5% | 4704 g |
| Vitamin K, phylloquinone | 1.7 mcg | 120 mcg | 1.4% | 1% | 7059 g |
| Vitamin RR, NE | 1.9091 mg | 20 mg | 9.5% | 7% | 1048 g |
| Niacin | 0.921 mg | ~ | |||
| Betaine | 1.019 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 421.25 mg | 2500 mg | 16.9% | 12.5% | 593 g |
| Calcium, Ca | 16.49 mg | 1000 mg | 1.6% | 1.2% | 6064 g |
| Silicon, Si | 32.533 mg | 30 mg | 108.4% | 80% | 92 g |
| Magnesium, Mg | 19.45 mg | 400 mg | 4.9% | 3.6% | 2057 g |
| Sodium, Na | 16.89 mg | 1300 mg | 1.3% | 1% | 7697 g |
| Sera, S | 56.75 mg | 1000 mg | 5.7% | 4.2% | 1762 |
| Phosphorus, P | 72.4 mg | 800 mg | 9.1% | 6.7% | 1105 g |
| Chlorine, Cl | 47.13 mg | 2300 mg | 2% | 1.5% | 4880 g |
| Microelements | |||||
| Aluminium, Al | 654.5 mcg | ~ | |||
| Bor, B | 102 mcg | ~ | |||
| Vanadium, V | 99.05 mcg | ~ | |||
| Iron, Fe | 1.034 mg | 18 mg | 5.7% | 4.2% | 1741 g |
| Yod, I | 4.42 mcg | 150 mcg | 2.9% | 2.1% | 3394 g |
| Cobalt, Co | 4.313 mcg | 10 mcg | 43.1% | 31.8% | 232 g |
| Lithium, Li | 48.723 mcg | ~ | |||
| Manganese, Mn | 0.1714 mg | 2 mg | 8.6% | 6.3% | 1167 g |
| Copper, Cu | 114.66 mcg | 1000 mcg | 11.5% | 8.5% | 872 g |
| Molybdenum, Mo | 5.954 mcg | 70 mcg | 8.5% | 6.3% | 1176 g |
| Nickel, Ni | 3.69 mcg | ~ | |||
| Tin, Sn | 0.28 mcg | ~ | |||
| Rubidium, Rb | 381.4 mcg | ~ | |||
| Selenium, Se | 3.345 mcg | 55 mcg | 6.1% | 4.5% | 1644 g |
| Strontium, Sr | 5.87 mcg | ~ | |||
| Titanium, Ti | 0.58 mcg | ~ | |||
| Fluorine, F | 26.48 mcg | 4000 mcg | 0.7% | 0.5% | 15106 g |
| Chromium, Cr | 6.87 mcg | 50 mcg | 13.7% | 10.1% | 728 g |
| Zinc, Zn | 0.8513 mg | 12 mg | 7.1% | 5.2% | 1410 g |
| Zirconium, Zr | 1.92 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 13.106 g | ~ | |||
| Mono- and disaccharides (sugars) | 2 g | max 100 g | |||
| Glucose (dextrose) | 0.557 g | ~ | |||
| Sucrose | 1.267 g | ~ | |||
| Fructose | 0.227 g | ~ | |||
| Essential amino acids | 0.495 g | ~ | |||
| Arginine* | 0.227 g | ~ | |||
| Valin | 0.194 g | ~ | |||
| Histidine* | 0.09 g | ~ | |||
| Isoleucine | 0.159 g | ~ | |||
| Leucine | 0.263 g | ~ | |||
| Lysine | 0.27 g | ~ | |||
| Methionine | 0.078 g | ~ | |||
| Methionine + Cysteine | 0.062 g | ~ | |||
| Threonine | 0.157 g | ~ | |||
| Tryptophan | 0.037 g | ~ | |||
| Phenylalanine | 0.159 g | ~ | |||
| Phenylalanine+Tyrosine | 0.173 g | ~ | |||
| Nonessential amino acids | 0.832 g | ~ | |||
| Alanin | 0.204 g | ~ | |||
| Aspartic acid | 0.369 g | ~ | |||
| Hydroxyproline | 0.033 g | ~ | |||
| Glycine | 0.202 g | ~ | |||
| Glutamic acid | 0.521 g | ~ | |||
| Proline | 0.165 g | ~ | |||
| Serin | 0.189 g | ~ | |||
| Tyrosine | 0.132 g | ~ | |||
| Cysteine | 0.045 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 31.09 mg | max 300 mg | |||
| beta sitosterol | 3.923 mg | ~ | |||
| Fatty acid | |||||
| Trans fats | 0.218 g | max 1.9 g | |||
| monounsaturated trans fats | 0.218 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.8 g | max 18.7 g | |||
| 12:0 Lauric | 0.002 g | ~ | |||
| 14:0 Miristinovaya | 0.113 g | ~ | |||
| 15:0 Pentadecane | 0.018 g | ~ | |||
| 16:0 Palmitinaya | 1.019 g | ~ | |||
| 17:0 Margarine | 0.042 g | ~ | |||
| 18:0 Stearic | 0.537 g | ~ | |||
| 20:0 Arakhinovaya | 0.01 g | ~ | |||
| 22:0 Begenovaya | 0.014 g | ~ | |||
| Monounsaturated fatty acids | 2.46 g | min 16.8 g | 14.6% | 10.8% | |
| 14:1 Myristoleic | 0.031 g | ~ | |||
| 16:1 Palmitoleic | 0.15 g | ~ | |||
| 17:1 Heptadecene | 0.031 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.102 g | ~ | |||
| 18:1 trans | 0.218 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.014 g | ~ | |||
| Polyunsaturated fatty acids | 1.458 g | from 11.2 to 20.6 g | 13% | 9.6% | |
| 18:2 Linolevaya | 1.335 g | ~ | |||
| 18:3 Linolenic | 0.064 g | ~ | |||
| 18:3 Omega-3, alpha-linolenic | 0.008 g | ~ | |||
| 18:3 Omega-6, gamma-linolenic | 0.002 g | ~ | |||
| 20:4 Arachidonic | 0.008 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 8.2% | |
| Omega-6 fatty acids | 1.4 g | from 4.7 to 16.8 g | 29.8% | 22% |
The energy value of potato pancakes with minced meat is 135.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
