Name: Pumpkin-Ricotta Pancakes
Total time: 25 min
Ingredients: ½ cup whole wheat pastry flour; 1 teaspoon baking powder; ½ teaspoon pumpkin pie spice; ¼ teaspoon salt; 2 egg whites; ¼ cup unsweetened almond milk; ¼ cup canned pumpkin; ¼ cup part-skim ricotta cheese; 1 tablespoon packed brown sugar (see Tip); 1 tablespoon olive oil; 1 ½ teaspoons finely shredded orange peel, divided; ½ teaspoon vanilla; ½ teaspoon apple cider vinegar; 1 medium orange; 2 teaspoons honey; ½ teaspoon snipped fresh mint; Nonstick cooking spray

Directions

Step 1

In a medium mixing bowl, combine flour, baking powder, pumpkin pie spice and salt. In a second bowl, use a fork to combine the egg whites, almond milk, pumpkin puree, ricotta, brown sugar, olive oil, 1 teaspoon orange peel, vanilla and cider vinegar until creamy. Add pumpkin mixture to reserved flour mixture. Stir just until moistened. Cover and let stand for 10 minutes.

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Step 2

Meanwhile peel and section orange over a small bowl. Squeeze any remaining juice from the membranes over the segments (about 2 tablespoons). Stir in honey, mint and remaining 1/2 teaspoon of orange peel. Set aside.
Step 3

Spray a griddle or heavy skillet with nonstick cooking spray. Pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. Using the back of a spoon, spread batter into 3 to 4-inch pancakes. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown. Turn over when surfaces are bubbly and edges are slightly dry. To serve, top with orange mixture.

Tips

Tip: If using a sugar substitute, choose from Sweet'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar. Nutrition per Serving with Substitute: same as below, except 276 calories, 12 g protein, 37 g carbohydrate, 10 g total fat (3 g sat. fat), 10 mg cholesterol, 5 g fiber, 14 g sugar

Nutrition Facts

Serving Size: 3 pancakes

Per Serving:

302 calories; protein 12.3g; carbohydrates 43.1g; dietary fiber 5.5g; sugars 20.4g; fat 10.4g; saturated fat 2.6g; cholesterol 9.5mg; vitamin a iu 5058.3IU; vitamin c 38.4mg; folate 29.9mcg; calcium 334.6mg; iron 2.1mg; magnesium 25mg; potassium 423.1mg; sodium 573.8mg.

Exchanges:

2 starch, 1 fat, 1 lean protein, 1/2 fruit, 1/2 other carb

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Ingredients

Directions

Tips

Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts