Ingredients
Here’s what you need…
1 onion, chopped
2 tablespoons water
1 clove garlic, pressed
3/4 cup fat free chicken broth
1 cup grated carrots
3 cups grated red potato, cleaned but don’t peel
3/4 cup egg white (or egg beater)
1/4 cup whole wheat flour
1/4 cup wheat germ
1 teaspoon baking powder
1/2 teaspoon pepper
1 1/2 teaspoon salt
Preheat oven to 300 degrees. Grease a medium sized baking pan and set aside.
In a medium sized frying pan, saute the onion in the water until well done. Add the garlic. Add the chicken broth, carrots, and potatoes and cook for 3 minutes.
Remove from heat and stir in egg whites.
In a small bowl, combine flour, wheat germ, baking powder, salt and pepper. Add to the vegetables. Pour into the prepared pan and bake for 60 minutes.
Serve with a side of steamed broccoli.
Nutritional Analysis: One serving equals: 143 calories, .5g fat, 28g carbohydrate, 4g fiber, and 8g protein.
Preparation
see above
