Recipe provided by Mary Flynn, PhD, RD, LDN, research dietitian at The Miriam Hospital. To view more recipes visit Food is Medicine.

Ingredients

  • 1 ½ cups zucchini, shredded (from a roughly 6 oz. zucchini)
  • Sea salt
  • 2-3 tablespoons extra virgin olive oil 
  • ½ cup red onion, chopped
  • A few shakes red pepper flakes (optional)
  • 1 cup corn kernels, fresh from the cob, canned and drained, or frozen and defrosted
  • 1 egg
  • ½ cup cheese, shredded (any variety)
  • ¼ cup of basil and flat-leaf parsley, finely chopped (optional)
  • ¼ cup white flour

Directions

Yield: 16 small pancakes

Put the shredded zucchini in a colander over a bowl. Sprinkle sea salt over the zucchini and toss to coat. Leave for 30-60 minutes to drain out excess liquid. Use a fork to press the zucchini and extract more liquid every 10 minutes or so.

With about 15 minutes left for the zucchini to drain, heat 1 tablespoon of extra virgin olive oil in 12-inch sauté pan on medium-low heat. If using, add red pepper flakes and stir to incorporate. Add the onions, cover, and cook for about 10 minutes. Add the corn and cook for another 10 minutes, or until the vegetables are somewhat soft and wilted.

Stir in the drained zucchini and thoroughly mix the vegetables together. Cook for about 10 minutes. Remove from the heat and cool to room temperature.

When the cooked vegetables are cooling, crack the egg into a bowl large enough to hold all the ingredients. Stir to break up. Add the cheese, then the cooked vegetables and parsley and basil, if using. Stir with a fork to thoroughly combine. Add in the flour and mix in completely. The batter should be thick.

Heat the skillet to medium-low and add the remaining extra virgin olive oil. Make sure the oil evenly coats the bottom. Add the batter in 1 tablespoon measurements. Use a fork or rubber spatula to flatten the batter. Cook the pancake for 2-3 minutes, or until it is browned on the pan side. Use a metal spatula to flip the pancakes and cook for another 2-3 minutes.

Notes: This recipe has several steps, but all are easy and do not require constant attention. The recipe can be doubled, and the pancakes made smaller or larger.