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20 minute dinner recipes

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Healthy Pancake Mix

http://www.eatingwell.com/recipes/healthy_pancake_mix.html

From EatingWell:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

With this whole-grain mix on hand, you can enjoy homemade pancakes on busy weekday mornings. This is also a great item to pack on camping trips. Be sure to refrigerate or freeze the mix as flaxseed meal is highly perishable.

6 cups pancake mix (makes 18 servings, 2 pancakes each) | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

Preparation

  1. Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix.
  2. To make one batch of pancakes: Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup.
  3. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.
  4. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.

Nutrition

Per serving : 272 Calories; 13 g Fat; 2 g Sat; 6 g Mono; 8 mg Cholesterol; 27 g Carbohydrates; 12 g Protein; 5 g Fiber; 471 mg Sodium; 336 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 very lean meat, 2 fat (mono)

Tips & Notes