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20 minute dinner recipes

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Healthy Pancakes

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

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

EatingWell reader Kathy Moseler of Barrington Hills, Illinois, contributed this convenient recipe to our Kitchen to Kitchen department. The pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal.

6 servings, 2 pancakes each | Active Time: 30 minutes | Total Time: 30 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 dry mix.)
  2. Combine milk, oil and vanilla 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.

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