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!
Harm of potato pancakes
In most recipes, potato pancakes are fried in vegetable oil. With such frying, the products used lose most of their benefits, and carcinogenic substances are released that provoke disruptions in the gastrointestinal tract, oncology and other health problems.
Draniki are a fatty food, the consumption of which is limited in case of cholecystitis, gastric and intestinal ulcers, as well as pancreatitis, acute and chronic liver diseases.
Some people have an individual intolerance to such dishes. This is due to the body's reaction to pumpkin, zucchini, potatoes, eggs and other ingredients in the recipe.
Potato pancakes are called draniki. This dish belongs to Belarusian cuisine, but is loved in Russia, Ukraine and Eastern Europe. Disputes about how many calories it contains are far from uncommon, because it contains foods with high energy value.
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!
Classic recipe
The calorie content of potato pancakes depends on the cooking technology and additional ingredients. There are analogues of this dish in the cuisine of many countries, and every housewife has her own original version of this culinary creation. But first, let's look at the classic recipe. To prepare this dish you will need three medium potato tubers, one egg, salt, pepper and vegetable oil for frying. From this minimal set of products you can prepare excellent potato pancakes.
The calorie content of the dish will not change if you add a little greens (parsley, dill). So, peel the potatoes and grate them using a coarse grater. Then remove excess juice and beat in the egg. Mix everything well and add salt and pepper to taste, preferably freshly ground. Place the frying pan with the oil on the fire and mix the mixture thoroughly again. Now take a tablespoon and spread the mixture in the form of small pancakes. Make the heat moderate so that the potato pancakes brown but do not burn. Place the finished dish on a plate. Potato pancakes, whose calorie content is 190-200 Kcal per 100 grams, are served with sour cream. But in this case this figure will increase.
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.
Draniki with lard
This recipe is for those who are not afraid of extra calories and prefer hearty, aromatic and tasty dishes. To prepare, take 700 grams of potatoes, spices, 150 grams of raw lard, one onion, two large spoons of flour, a little coriander, fresh dill and one egg. First, cut the lard into small cubes and fry in a frying pan. Add spices to it. The degree of doneness depends on personal preference.
The higher it is, the crispier the pieces of lard are. Then we take them out into a separate bowl, and use the remaining fat to fry pancakes. But before that, we peel and grate the potatoes on a coarse grater. Add chopped onion to it and drain off the excess juice. Now spread the resulting mixture onto a heated frying pan using a spoon, giving it the shape of small pancakes. Fry on both sides until golden brown and place on a plate. Serve the dish with cracklings, vegetables and herbs. Potato pancakes, calorie content per 100 grams, which will increase in this recipe, turn out appetizing and aromatic.
Draniki recipe in the oven. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Daniki in the oven.”
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 | 115 kcal | 1684 kcal | 6.8% | 5.9% | 1464 g |
| Squirrels | 4.9 g | 76 g | 6.4% | 5.6% | 1551 g |
| Fats | 2.6 g | 56 g | 4.6% | 4% | 2154 g |
| Carbohydrates | 17.4 g | 219 g | 7.9% | 6.9% | 1259 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 4.8% | 1818 |
| Water | 73 g | 2273 g | 3.2% | 2.8% | 3114 g |
| Ash | 0.881 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 2.4 mcg | 900 mcg | 0.3% | 0.3% | 37500 g |
| beta carotene | 0.016 mg | 5 mg | 0.3% | 0.3% | 31250 g |
| Vitamin B1, thiamine | 0.096 mg | 1.5 mg | 6.4% | 5.6% | 1563 g |
| Vitamin B2, riboflavin | 0.056 mg | 1.8 mg | 3.1% | 2.7% | 3214 g |
| Vitamin B4, choline | 8.81 mg | 500 mg | 1.8% | 1.6% | 5675 g |
| Vitamin B5, pantothenic | 0.24 mg | 5 mg | 4.8% | 4.2% | 2083 g |
| Vitamin B6, pyridoxine | 0.24 mg | 2 mg | 12% | 10.4% | 833 g |
| Vitamin B9, folates | 6.41 mcg | 400 mcg | 1.6% | 1.4% | 6240 g |
| Vitamin C, ascorbic acid | 16.02 mg | 90 mg | 17.8% | 15.5% | 562 g |
| Vitamin E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.4% | 18750 g |
| Vitamin H, biotin | 0.08 mcg | 50 mcg | 0.2% | 0.2% | 62500 g |
| Vitamin K, phylloquinone | 1.5 mcg | 120 mcg | 1.3% | 1.1% | 8000 g |
| Vitamin RR, NE | 1.4423 mg | 20 mg | 7.2% | 6.3% | 1387 g |
| Niacin | 1.042 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 455.11 mg | 2500 mg | 18.2% | 15.8% | 549 g |
| Calcium, Ca | 8.01 mg | 1000 mg | 0.8% | 0.7% | 12484 g |
| Silicon, Si | 40.063 mg | 30 mg | 133.5% | 116.1% | 75 g |
| Magnesium, Mg | 18.43 mg | 400 mg | 4.6% | 4% | 2170 g |
| Sodium, Na | 4.01 mg | 1300 mg | 0.3% | 0.3% | 32419 g |
| Sera, S | 25.64 mg | 1000 mg | 2.6% | 2.3% | 3900 g |
| Phosphorus, P | 46.5 mg | 800 mg | 5.8% | 5% | 1720 g |
| Chlorine, Cl | 46.47 mg | 2300 mg | 2% | 1.7% | 4949 g |
| Microelements | |||||
| Aluminium, Al | 689.1 mcg | ~ | |||
| Bor, B | 92.1 mcg | ~ | |||
| Vanadium, V | 119.39 mcg | ~ | |||
| Iron, Fe | 0.721 mg | 18 mg | 4% | 3.5% | 2497 g |
| Yod, I | 4.01 mcg | 150 mcg | 2.7% | 2.3% | 3741 g |
| Cobalt, Co | 4.006 mcg | 10 mcg | 40.1% | 34.9% | 250 g |
| Lithium, Li | 61.696 mcg | ~ | |||
| Manganese, Mn | 0.1362 mg | 2 mg | 6.8% | 5.9% | 1468 g |
| Copper, Cu | 112.18 mcg | 1000 mcg | 11.2% | 9.7% | 891 g |
| Molybdenum, Mo | 6.41 mcg | 70 mcg | 9.2% | 8% | 1092 g |
| Nickel, Ni | 4.006 mcg | ~ | |||
| Rubidium, Rb | 400.6 mcg | ~ | |||
| Selenium, Se | 0.215 mcg | 55 mcg | 0.4% | 0.3% | 25581 g |
| Strontium, Sr | 7.44 mcg | ~ | |||
| Fluorine, F | 24.04 mcg | 4000 mcg | 0.6% | 0.5% | 16639 g |
| Chromium, Cr | 8.01 mcg | 50 mcg | 16% | 13.9% | 624 g |
| Zinc, Zn | 0.2885 mg | 12 mg | 2.4% | 2.1% | 4159 g |
| Zirconium, Zr | 2.43 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 12.019 | ~ | |||
| Mono- and disaccharides (sugars) | 1 g | max 100 g | |||
| Glucose (dextrose) | 0.481 g | ~ | |||
| Sucrose | 0.481 g | ~ | |||
| Fructose | 0.08 g | ~ | |||
| Essential amino acids | 0.577 g | ~ | |||
| Arginine* | 0.08 g | ~ | |||
| Valin | 0.098 g | ~ | |||
| Histidine* | 0.024 g | ~ | |||
| Isoleucine | 0.069 g | ~ | |||
| Leucine | 0.103 g | ~ | |||
| Lysine | 0.108 g | ~ | |||
| Methionine | 0.021 g | ~ | |||
| Methionine + Cysteine | 0.04 g | ~ | |||
| Threonine | 0.078 g | ~ | |||
| Tryptophan | 0.022 g | ~ | |||
| Phenylalanine | 0.079 g | ~ | |||
| Phenylalanine+Tyrosine | 0.152 g | ~ | |||
| Nonessential amino acids | 0.939 g | ~ | |||
| Alanin | 0.078 g | ~ | |||
| Aspartic acid | 0.2 g | ~ | |||
| Glycine | 0.08 g | ~ | |||
| Glutamic acid | 0.21 g | ~ | |||
| Proline | 0.074 g | ~ | |||
| Serin | 0.103 g | ~ | |||
| Tyrosine | 0.072 g | ~ | |||
| Cysteine | 0.018 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.057 g | ~ | |||
| 18:0 Stearic | 0.012 g | ~ | |||
| Monounsaturated fatty acids | 0.133 g | min 16.8 g | 0.8% | 0.7% | |
| 16:1 Palmitoleic | 0.004 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.128 g | ~ | |||
| Polyunsaturated fatty acids | 0.066 g | from 11.2 to 20.6 g | 0.6% | 0.5% | |
| 18:2 Linolevaya | 0.064 g | ~ | |||
| 18:3 Linolenic | 0.066 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 9.7% | |
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 1.8% |
The energy value of Draniki in the oven is 115 kcal.
- Serving = 400 g (460 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.
Draniki with mushrooms
By adding new ingredients, you can significantly improve the taste of the dish and make it original. Take 200 grams of champignons, 150 grams of flour, 500 grams of potatoes, one egg, 10 milliliters of milk, spices and vegetable oil. Let's start with mushrooms. We cut the champignons very finely and fry them in a frying pan with the addition of vegetable oil and preferably butter. During this time, you can peel and grate the potatoes on a coarse grater.
Be sure to remove excess liquid. Mix mushrooms, potatoes, milk, eggs, flour and spices and mix everything thoroughly, achieving homogeneity. Now we put the dough in a frying pan in the traditional way and fry the potato pancakes. You can prepare many delicious recipes for this dish, and this is one of them.
with cheese
There are many recipes for this dish, each of them original in its own way. For this recipe you need to take three fairly large potatoes, 80 grams of cheese (Dutch), two eggs, one onion, spices, three tablespoons of flour and oil for frying (sunflower). Chop the onion and grate the potatoes and cheese.
Mix all three ingredients, add spices and beat in eggs. Lastly, add the flour and mix everything. You need to make the dough quickly and start frying immediately, otherwise the potatoes will darken. Fry pancakes on each side in a hot frying pan. Serve with vegetables and sour cream.
