Wednesday, May 7, 2014

The Best Low Fat Whole Grain Pancakes


I can't get enough of these Low Fat Whole Grain Pancakes!

If you have spent any time on my blog you know that I like to make pancake recipes. Well this is by far the best one yet!  (Its even better than one my favorites - Flourless Oat Pumpkin Pancakes.)  In fact I have made this recipe nearly every weekend for the past few weeks.



For a special treat I added a small amount of dark chocolate chips.  In efforts to not totally go crazy on calories I skipped the syrup.  You could also add dried/fresh fruit or top with fresh fruit.

If you decide to go with syrup make sure to keep to one serving or choose a lower sugar option.  Remember the lower sugar options still have calories!  One of my favorite tricks to limiting syrup is pureeing fruit (ie. strawberries) with 1 tablespoon of syrup. You won't need to use as much sugary syrup for your pancakes!

Note: This recipe was adapted from Fifteen Spatulas.

Your family's dietitian,
Kristen Smith

The Best Low Fat Whole Wheat Pancakes

by Kristen Smith
Prep Time: 5-10 minutes
Cook Time: 10-20 minutes
Keywords: breakfast
Ingredients (6-10 servings)
  • 1 cup low fat milk
  • 3/4 tbsp vinegar (white wine or apple cider)
  • 1 cup whole wheat flour
  • 2 tsp sugar
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 egg
  • 1 tbsp melted butter
  • 1 tbsp unsweetened applesauce
  • nonstick cooking spray
  • optional: dried or fresh fruits, nuts, or chocolate chips
Instructions
1. In a medium bowl combine the milk and vinegar and let the mixture curdle while you mix together the remaining ingredients
2. In another medium bowl combine the dry ingredients of whole wheat flour, sugar, baking soda, baking powder, and salt
3. In a larger bowl whisk together the egg, melted powder, applesauce, and curdled milk until it looks mixed together
4. Add the dry ingredients to the wet ingredients and give a quick stir (you want it to remain with lumps); if desired add fruit fresh, chocolate chips, etc
5. Spray skillet with non-stick cooking spray and turn heat to medium-high (or heat up griddle to 375 degrees Fahrenheit)
6. Once the pan is heated drop small amounts of batter into pan using laddle or cookie scooper (I used 1/4 cup laddle); cook for a few minutes until you start to see little bubbles forming on the surface (may need to reduce heat to medium/medium-high) and then flip pancakes with a spatula and cook for a few more minutes on other side.
Nutrition:
Serving size: 1 pancake Servings: 1 • Calories: 92.8 kcal • Protein: 3.8 g • Carbs: 14.2 g • Fat: 2.8 g • Fiber: 1.9 g • Sugar: 2.9 g • Sodium: n/a
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