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We know we should eat more valuable cruciferous veggies for better health.  But sometimes it's hard to get family members to eat more cabbage, broccoli and - worse - Brussels sprouts (I like Brussels sprouts, by the way, try Lemon-Sauced Brussels Sprouts).   How about sort of hiding them in plain sight?  Bok Choy or Chinese Cabbage is mild in flavor and readily available, but most people don't know how to prepare it.  Here's an absolutely delicious dish that easy, fast and healthy - and only a die-hard picky eater would balk at it.

Chinese Potato Pancakes

1/2 lb or 2 medium potatoes
1 to 2 Tbsp olive oil
1 small to medium onion, chopped fine
1-1/4 cup bok choy, finely chopped (Note #1)
1/2 t. salt
1 tsp. dried marjoram
(or savory)
shake or two of black pepper (optional)
2 Tbsp flour
2 eggs  (Note #2)
cooking spray
Extra olive oil

Cook potatoes until tender, drain well, and mash dry, preferably with an electric beater.

While potatoes are cooking, heat olive oil in skillet or wok over medium high heat.  Add onion and sauté a minute or two, stirring frequently.  Add chopped bok choy, salt, marjoram and black pepper.  Continue to sauté until the bok choy is barely tender.  If veggies start to brown or stick during this process, turn down heat.  Set aside.

Add bok choy and flour to potatoes and beat well.  Add eggs and continue to beat.

Heat a clean non-stick skillet or griddle with a few droplets of olive oil on medium heat.   When hot, spread oil around and drop potatoes by tablespoonfuls.  Brown to a deep golden color on one side.  Spray with cooking spray and turn over, flattening each one immediately into a pancake.  Cook until the other side is also golden browned.

Serve hot with ketchup, chili sauce, horseradish or soy sauce.


Note # 1:   For a milder flavor use the inner leaves of the bok choy.

Note #2:   To lower cholesterol and boost healthy Omega 3, use eggs from chickens fed a special diet, such as Eggland's Best.  

 

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