Ingredients
- 2 medium-size baking potatoes (1 pound), well scrubbed
- 1 cup diced celery
- 1 cup diced carrots
- 1 cup diced onion
- 1 medium-size tomato, peeled, seeded and diced
- Vegetable stock, if necessary
- 1 cup fresh or frozen peas
- 3 tablespoons chopped fresh basil
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- Pinch red pepper flakes
- 3 egg whites from large eggs
- 3 tablespoons nonfat milk
- ½ to ¾ cup dried bread crumbs
- Red-pepper coulis (see recipe)
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Nutritional Information
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Nutritional analysis per serving (6 servings)
163 calories; 1 gram fat; 0 grams saturated fat; 0 grams trans fat; 0 grams monounsaturated fat; 0 grams polyunsaturated fat; 31 grams carbohydrates; 4 grams dietary fiber; 6 grams sugars; 7 grams protein; 0 milligrams cholesterol; 173 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data. -
6 servings as an appetizer
Preparation
- Preheat oven to 400 degrees. Bake the potatoes until tender.
- In a large nonstick skillet, slowly cook the celery, carrots, onion and tomato until they are tender, 10 to 15 minutes. If the tomato is not juicy, add a little vegetable stock.
- Add the peas, basil, cumin, turmeric and pepper flakes. Mix, then set aside to cool.
- In a small mixing bowl whisk together the egg whites and milk.
- Scrape the potato flesh from the skins, and mash until smooth. Stir the egg-white mixture into the potatoes. Then combine the mixture with the vegetables, and mix thoroughly.
- Form the mixture into 12 patties, and dip lightly on both sides into bread crumbs.
- Spray one or two large nonstick skillets with a vegetable-oil spray, and saute the patties until brown on both sides, about 5 minutes per side.
- Spoon 1/4 cup of the red-pepper coulis over each of six plates, and set the vegetable cakes on the sauce. Serve immediately.
Dining and Cooking