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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 291.9
  • Total Fat: 5.8 g
  • Cholesterol: 94.0 mg
  • Sodium: 79.5 mg
  • Total Carbs: 45.1 g
  • Dietary Fiber: 5.8 g
  • Protein: 17.0 g

View full nutritional breakdown of Single-serving Soy-Wheat Pancakes calories by ingredient
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Single-serving Soy-Wheat Pancakes

Submitted by: SAUMON

Introduction

Hearty pancakes with no added fat in batter. More protein and less carbs than regular pancakes due to the soy flour. Top with applesauce and plain low-fat yogourt instead of syrup to reduce carbs and add more protein. Hearty pancakes with no added fat in batter. More protein and less carbs than regular pancakes due to the soy flour. Top with applesauce and plain low-fat yogourt instead of syrup to reduce carbs and add more protein.
Number of Servings: 1

Ingredients

    Soy Flour, 3 Tbsp
    Flour, white, 3 Tbsp
    Wheat germ, 1 Tbsp
    Apple Sauce, plain, 1 Tbsp
    Egg substitute, (Egg Beaters), 2 tbsp OR 1/2 fresh egg
    Molasses, 1 tbsp
    Baking Powder, 2 tsp
    skim milk, 6-8 Tbsp (1/3 to 1/2 cup)
    dash of salt
    dash of cinnamon if desired
    Sunflower Oil, 1/2 tsp for pan


Directions

Stir dry ingredients together. COmbine wet ingredients in a separate container (including aplesauce). Add wet ingredients all at once to dry and stir until just blended. Let sit a couple minutes - the soy flour absorbs liquids differently than regular wheat flour. Heat griddle on medium and lightly oil. I put the oil on a piece of paper towel and rub the griddle, so a little oil goes a long way. Cook as per usual pancakes, allowing for a little extra time to cook through properly.

Serving Size: Makes 3 hearty pancakes, each about 4 inches (15cm) across

Number of Servings: 1

Recipe submitted by SparkPeople user SAUMON.






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