Healthy Japanese Crab Pancakes Recipe
Ingredients
- 3 spring onions (including green tops), sliced
- 200 g green cabbage, core removed, finely shredded
- 150 g sweet potato, skin on, grated
- 1 cup bean sprouts
- 200 g raw or cooked crab meat
- 1/2 cup wholemeal plain flour
- 1/4 cup water
- 1 egg
- olive or canola oil spray
- 1 tbs hoisin sauce, to serve
- pepper
Method
- Reserve ½ cup sliced spring onion green tops and place remainder in a large bowl with cabbage, sweet potato, bean sprouts and crab meat.
- Sift flour over vegetables then mix to combine.
- Break egg in a cup with ¼ cup water and whisk with a fork. Pour over vegetables and stir well to form a dry mix.
- Heat a large non-stick frypan over medium-high heat and spray liberally with oil. Place ¼ mixture (1 cup) on one side of the pan and press down with a spatula to create a pancake of 1½ cm thickness and 10cm diameter.
- Add another ¼ mixture to the pan then place lid on and turn down to medium heat.
- Cook for 6 minutes or until the bottom side is golden and firm.
- Lift each pancake and spray with oil then flip and brown on reverse side for 4 minutes.
- Transfer to a plate, keep warm and repeat with remaining mixture.
- To serve, thinly spread each pancake with a teaspoon of hoisin sauce and sprinkle with reserved spring onions and pepper.
Comment: This recipe makes 4 pancakes. This would be enough for 4 people as an entree, or 2 as a main course.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 825 kJ | 382 kJ |
| 197 Cal | 91 Cal | |
| Protein | 13.7 g | 6.4 g |
| Fat, total | 4.5 g | 2.1 g |
| — saturated | 0.7 g | 0.3 g |
| Carbohydrate | 22.9 g | 10.6 g |
| — sugars | 6.9 g | 3.2 g |
| Sodium | 426.3 mg | 197.6 mg |
| Fibre | 5.3 g | 2.5 g |
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Comments (1)
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As recipe says, it is a dry mix so don't expect a pancake-batter. Something different as a savoury pancake.
Mias Mum
Posted on: 16 Mar 15
