RECIPES
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RECIPES
Healthy Pancakes
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From EatingWell Magazine
Summer 2004
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NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sodium
| Low Sat Fat
| High Calcium
| Heart Healthy
| Diabetes Appropriate
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.
Makes 6 servings, 2 pancakes each
ACTIVE TIME: 5 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
1 1/2 cups skim or 1% milk
1/4 cup canola oil
1 teaspoon vanilla extract
2 cups Healthy Pancake Mix (recipe follows)
1. Combine milk, oil and vanilla in a glass measuring cup. Place Healthy Pancake Mix in a large bowl and make a well in the center. 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.
2. 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.
Variations
Chocolate-Chocolate Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter.
Blueberry: Fold 1 cup frozen blueberries into the batter.
Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.
NUTRITION INFORMATION: Per serving: 272 calories; 13 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 27 g carbohydrate;12 g protein; 5 g fiber; 471 mg sodium.
Nutrition bonus: Calcium (24% daily value), Fiber (20% dv).
1 1/2 Carbohydrate Servings
RELATED RECIPES:
Healthy Pancake Mix
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| USER COMMENTS — Add Your Comment |
You might be tempted to use water instead of milk since there is a lot of milk powder in the mix. I tried it both ways. The version with milk tasted a lot better. So use milk for better flavor and a boost of protein and calcium.
Anonymous, San Diego, CA |
What about substituting applesauce for the oil? Has anyone tried this? What kind of results did you achieve? Success? Failure?
MLR, Omaha, IA |
What adjustments are needed to make this mix into waffles?
pam lancaster, Dalton, GA |
These came out great! My 5 year old loved them and this mix will help us get to kindergarten on time with healthy full tummies.
Carrie, Sarasota, FL |
Wouldnt it be better to use wheat flour instead of pancake mix?....it'll save money plus any other unecessary ingredients that we could find in the mix..
shree, Sydney, NS |
No, you didn't understand the instructions. The 'Healthy Pancake Mix' is a separate recipe - click on the link. It does not refer to a readymade mix. I haven't tried this yet, but I will.
Elizabeth, Davie, FL |
(I've tried to add this comment three times and it never shows - if it shows three times, I am sorry)
No, you didn't understand the instructions. The 'Healthy Pancake Mix' is a separate recipe - click on the link. It does not refer to a readymade mix. I haven't tried this yet, but I will.
Elizabeth, Davie, FL |
The recipe for Healthy Pancake mix did NOT follow, so I have no idea what it is so that I can add the liquid to it.
Betty Schultheis, Hackettstown, NJ |
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