These crispy broccoli potato latkes by Registered Dietician Lauren Marucci (@theperfectpearr) are crispy, crunchy, salty.. so good! White potatoes can actually be quite nutritious (see below for more info!) but adding broccoli slaw can increase the nutrient quality of traditional latkes without you even noticing! Check out how to make your own down below.
INGREDIENT HIGHLIGHTS – CRISPY BROCCOLI POTATO LATKES
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Potatoes – white potatoes can be more nutritious than they have a reputation for, especially if you keep the skin on (that’s where most of the fiber is). They are sources of potassium, magnesium, vitamin C, phosphorus, and folate!
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Broccoli slaw – most grocery stores sell pre-packaged broccoli slaw in the salad area of the produce section. Broccoli contains fiber, vitamin C, vitamin K, potassium, and some iron, so you can see how these contribute nutrition to these healthy potato latkes!
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Onion – onions are actually a good source of fructans, which are a prebiotic fiber. As a result, some people may be sensitive to onions for this reason because of potential GI discomfort they may cause! You can omit these if onions cause you GI issues.
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Flour – in lieu of all-purpose flour (which would work fine here!), I used white whole wheat flour. White whole wheat flour has more B vitamins and fiber compared to AP flour but AP flour (or whole wheat if you want to go all the way) would work just fine in these crispy broccoli potato latkes.
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Egg + egg white – egg yolks get a bad rap because that’s where the fat is but they’re filled with important nutrients like vitamin D (fun fact: they’re one of the few foods that naturally contains vitamin D!), B12, vitamin A, and folate. Adding the extra egg white simply adds some protein!
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Oil – it’s important to use an oil that can be heated. Naturally-occurring anti-inflammatory properties found in oils become pro-inflammatory when some oils are heated, which we don’t want! To prevent this, use an oil that has a high smoke point like avocado oil, safflower oil, sesame seed oil, or sunflower oil. You can use regular olive oil (not extra virgin) as long as the temperature doesn’t get too high to the point where the pan starts smoking!
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Salt & pepper – You can add any other seasonings you’d like, like garlic powder, onion powder, paprika, etc.! A good sprinkle of sea salt on top right after cooking is *chef’s kiss.*
INGREDIENTS
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3 cups (364g) shredded Russet potatoes (~1 large potato)
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1/2 medium yellow onion (84g), diced
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2 cups (141g) broccoli slaw
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1/3 cup (55g) white whole wheat flour
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1 tsp salt
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1/2 tsp pepper
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2 eggs + 2 egg whites, whisked
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1/3 cup (50g) olive oil, divided into thirds
INSTRUCTIONS
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Layer a plate with paper towels (to drain the potato & onion).
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Shred potato(es) using a food processor or box grater. Dice onion.
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Place potato and onion in between layers of paper towels and press or squeeze out as much moisture as possible.
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Toss potatoes, onion, broccoli slaw, flour, salt, and pepper until coated.
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Add egg mixture and toss until evenly combined. Set aside for 10 minutes while oil heats up.
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Pour 1/3 of oil into a medium saucepan over medium to medium high heat.
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Oil will be ready when you wet your hand and splash a few drops of water onto it and it sizzles!
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Stir mixture (it’s okay if some liquid separates) and scoop ¼ cup onto pan and repeat until pan is nicely full but latkes aren’t touching.
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You may need to flatten out the latkes with the back of the measuring cup.
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Cook ~4-6 minutes per side, or until golden brown. Flip and cook the other side until golden brown, another 4-6 minutes.
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While latkes are cooking, prep another plate by lining it with clean paper towels.
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Once latkes are done, transfer to the prepared plate so the paper towels can absorb excess oil.
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Repeat steps 4-8 until batter is all used.
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Serve warm with low-fat sour cream (or plain Greek yogurt) or applesauce. Enjoy!
