Healthy Pancakes 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. INGREDIENTS 2 1/2 cups whole-wheat flour 1 cup buttermilk powder, 5 tablespoons dried egg whites, such as Just Whites 1/4 cup sugar 1 1/2 tablespoons baking powder 2 teaspoons baking soda 1 teaspoon salt 1 cup flaxseed meal, 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 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.) Combine milk, oil and vanilla in a glass measuring cup. 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. 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.
Posted on: Mon, 16 Sep 2013 13:50:12 +0000
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