Give your favorite pancake recipe a health boost with this hearty, high fiber one. With the addition of whole-wheat flour, buttermilk, corn meal and strawberry sauce, these are no ordinary pancakes. The texture is unbeatable and they are good for you, too. They are easy, satisfying, and full of whole grain goodness. Celebrate the morning with this delicious, nutritious and flavorful breakfast.
Serves: 4
Per Serving: 374 calories, 6g fat, (1g saturated fat), 9g protein, 457mg sodium, 73g carbs, 8g fiber
NOTE: NO fresh strawberries for LMD (Low Microbial Diet).
Ingredients:
Canola oil spray
½ cup all-purpose white flour
¼ cup whole-wheat pastry flour
¼ cup finely ground corn meal
1 Tbsp sugar
1 tsp baking powder
¼ tsp baking soda
¼ tsp salt
1 large egg
1 ½ cups nonfat buttermilk
1 Tbsp canola oil
1 ¼ cups all-fruit strawberry preserves
¼ cup apple juice
1 ½ cups sliced strawberries
Cooking Directions:
- Coat the frying pan or griddle with canola oil spray. Whisk together the flours and cornmeal. Add the sugar, baking powder, baking soda and salt. Set the mixture aside.
- In another bowl, lightly beat the egg. Add the buttermilk and canola oil.
- Combine the liquid ingredients with the dry. Whisk to blend. The batter may contain small lumps. Heat the frying pan or griddle over medium-high heat. Work in batches and use a measuring cup to pour a small ¼ cup of batter onto the hot griddle (¼ cup of batter equals 1 pancake). When bubbles form on top, flip the pancakes over. Cook until they are golden on both sides, using more cooking spray for additional batches if necessary.
- While the pancakes are cooking, place the strawberry preserves and apple juice in a sauce pan on low heat. Add the sliced strawberries, stir, and heat for 1 minute. Keep the strawberry sauce warm while finishing the pancakes. Place the finished pancakes on a platter. Spoon the warm strawberry sauce over the top. Top with fresh strawberries.
Recipe from: www.aicr.org, American Institute for Cancer Research - HealthERecipes