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Healthy Pancakes

Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.8 (182 votes)

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.



READER'S COMMENT:
"My problem with your recipes is that they never tell what the serving size is. The calorie listing is for 2 pancakes or 10? "

Makes: 6 servings, 2 pancakes each

Serving Size: 2 pancakes

Active Time:

Total Time:

Ingredients

  • 2 1/2 cups whole-wheat flour
  • 1 cup buttermilk powder, (see Note)
  • 5 tablespoons dried egg whites, such as Just Whites (see Note)
  • 1/4 cup sugar
  • 1 1/2 tablespoons baking powder
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 cup flaxseed meal, (see Note)
  • 1 cup nonfat dry milk
  • 1/2 cup wheat bran, or oat bran
  • 1 1/2 cups nonfat milk
  • 1/4 cup canola oil
  • 1 teaspoon vanilla extract

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.

Tips & Notes

  • Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets.
  • Dried egg whites: Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.
  • Flaxseed meal: You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.
  • 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

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.

Nutrition Bonus: Calcium (24% daily value), Fiber (20% dv)

Carbohydrate Servings: 1/2

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


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