100 Healthy Recipes
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Ingredients
- 1/2 cups Flour, whole wheat
- 1/2 cups flour, all-purpose
- 1/4 cups wheat germ, toasted
- 1 teaspoons baking powder
- 2 teaspoons sugar substitute
- 1 large egg
- 10 fluid ounces milk, fat-free
- 4 teaspoons margarine, canola-based, trans-fat free
- 4 tablespoons reduced calorie pancake syrup
Preparation:
- Stir together flours, wheat germ, baking powder and sugar substitute in a medium bowl until well mixed.
- In a separate bowl, whisk together egg and milk; add all at once to the flour mixture and stir until just combined.
- Heat a griddle or non-stick skillet over medium-high heat. Spray with cooking spray. (It should be hot enough so that when you sprinkle drops of water on the surface, they dance.)
- Use a 1/4 cup measuring cup to measure and pour the cakes. Cook for about 2 to 3 minutes or until bubbles appear on the surface.
- Turn when bubbles come to the surface and pop, and the edges are slightly dry.
- Remove from pan when bottom is lightly brown, about 1 to 2 more minutes. Repeat with remaining batter.
- Makes approximately 8 pancakes, or 2 per serving.
- Evenly divide margarine (1 teaspoon per serving) and syrup (1 tablespoon per serving) among each serving.
- Serve immediately with fresh fruit and lean turkey sausage, if desired.
Diet Exchange
| Other Carbohydrates | 0.5 |
| Very Lean Meat | 0.0 |
| Fat | 1.0 |
| Milk | 0.5 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 1.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
240 |
| Calories from Fat | 60 |
| Total Fat | 6g |
| Saturated Fat | 1.5g |
| Cholesterol | 55mg |
| Sodium | 210mg |
| Total Carbohydrate | 39g |
| Dietary Fiber | 3g |
| Sugars | 9g |
| Protein | 10g |
| Vitamin A | 8% |
| Calcium | 15% |
| Iron | 10% |
| Not a significant source of Vitamin C |