Potato Pancakes:

These can be frozen prior to or after cooking. Test to see which you like best. Serve with non-sweetened applesauce or light sour cream.

3 pounds, potatoes, grated
4 egg whites, beaten
1 large onion, grated
1/4 cup all-purpose flour
1 tablespoon low-sodium soy sauce

Grate potatoes into cold water so they don't turn brown. Then squeeze water out quickly.

Add egg whites, mix well to coat; then add onion, flour and soy sauce.

Spray a non-stick skillet with cooking spray. Drop spoonfuls of potato mixture into skillet; cook until crispy.

Makes 16 pancakes.

Calories per pancake 107: Protein 6 gr: Fat 0g: Sodium 164mg: cholesterol 0mg.

SOUR CREAM:

1 cup low-fat cottage cheese, drained
2 tablespoons low-fat buttermilk
1/4 teaspoon fresh lemon juice

Place all ingredients in a blender and blend until smooth and creamy.

VARIATIONS:

Add 1 tablespoon salsa and use for dips.

Add vanilla or almond extract and/or pureed fruits for dessert toppings (omit lemon juice).

Add no-salt added Dijon-style mustard and 1/2 teaspoon low sodium soy sauce for meat or fish dishes.

For dips or sauces, add salsa, mustard, parsley or finely chopped spinach, minced jalapenos, etc.

Makes 1 cup. ( Calories for 1 cup 174)

Per tablespoon 11 calories: Protein 1.8g: Fat tr: sodium 40 mg: cholesterol 42mg.