• low fat 1.63g 1.63%
  • low sat fat 0.42g 0.42%
  • low salt 102.48mg 0.10%
  • low sugar 3.04g 3.04%
*As guideline of daily recommended intake per 100g

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Ingredients:

Onion pancakes

Cooking method:

  1. (Pancakes)
  2. Preheat oven to 220°C.
  3. Heat oil in a saucepan over medium heat.
  4. Add the onion and garlic and cook until soft, stirring occasionally.
  5. Add the coriander and turmeric, and cook for 30 seconds.
  6. Remove pan from heat and set aside.
  7. Sift the flour into bowl and make a well in the centre.
  8. In a separate bowl whisk the milk and eggs and add the mixture gradually to the flour, whisking until smooth.
  9. Stir in the onion mixture and the chives.
  10. Season with salt and pepper.
  11. Cover and set aside for 30 minutes.
  12. Method:(Vegetables)
  13. Combine the pumpkin and oil in a bowl and season with pepper.
  14. Place pumpkin in a single layer on a baking tray and bake in a preheated oven until golden and tender (about 25 minutes), turning after 12 minutes.
  15. Remove from heat and set aside.
  16. While pumpkin is cooking, combine the tomatoes, onion, capers, and sweet chilli sauce in a medium saucepan and cook over a medium heat, partially covered, for 5 minutes. Stir occasionally.
  17. Add the snake beans and cook partially covered, until beans are tender crisp and the sauce has slightly thickened. Season with pepper.
  18. To finish dish
  19. While the sauce is cooking, brush a non-stick frying pan very lightly with melted butter, and heat to a medium temperature.
  20. Pour in 1/3 cup of the pancake batter and cook for 2-3 minutes or until bubbles appear around the edge and the pancake is golden underneath.
  21. Transfer to a plate lined with absorbent paper and cover with foil to keep warm.
  22. Repeat until all remaining batter is used to make approximately 12 pancakes.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
506.05g
100.00g
Energy (kJ)
1673.62kJ
330.72kJ
Protein (g)
18.88g
3.73g
Total fat (g)
8.26g
1.63g
- Saturated fat (g)
2.12g
0.42g
- Polyunsaturated fat (g)
0.93g
0.18g
- Monounsaturated fat (g)
4.14g
0.82g
Cholesterol (mg)
116.66mg
23.05mg
Carbohydrate-available (g)
58.51g
11.56g
CarbohydrateSE (g)
58.56g
11.57g
- Sugars (g)
15.40g
3.04g
Water (g)
404.55g
79.94g
Dietary fibre (g)
6.39g
1.26g
Thiamin (mg)
0.31mg
0.06mg
Riboflavin (mg)
0.61mg
0.12mg
Niacin (mg)
3.02mg
0.60mg
Niacin equivalents (mg)
6.93mg
1.37mg
Vitamin C (mg)
52.70mg
10.41mg
Total folate (ug)
108.52ug
21.45ug
Total vitamin A equivalents (ug)
888.00ug
175.48ug
Retinol (ug)
48.00ug
9.49ug
Beta carotene equivalents (ug)
4998.23ug
987.70ug
Sodium (mg)
518.60mg
102.48mg
Potassium (mg)
1176.14mg
232.42mg
Magnesium (mg)
73.03mg
14.43mg
Calcium (mg)
267.84mg
52.93mg
Phosphorus (mg)
681.36mg
134.64mg
Iron (mg)
2.49mg
0.49mg
Zinc (mg)
1.74mg
0.34mg

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