Peanut butter and Banana Sandwiches on Spaghetti Squash and Pear Pancakes
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 196.5
- Total Fat: 4.8 g
- Cholesterol: 0.1 mg
- Sodium: 74.0 mg
- Total Carbs: 35.6 g
- Dietary Fiber: 4.3 g
- Protein: 5.5 g
IntroductionTwo of these sandwiches make a great breakfast! Less than 400 calories, high fiber and protein, low sodium, high potassium. I adapted this recipe from: http://recipes.sparkpeople.com/recipe-deta
Two of these sandwiches make a great breakfast! Less than 400 calories, high fiber and protein, low sodium, high potassium. I adapted this recipe from: http://recipes.sparkpeople.com/recipe-deta
1/2 large spaghetti squash, baked (700g)
2 pears chopped (387g)
1/2 c egg substitute (like eggbeaters)
~ 1/2 tsp nutmeg
~ 1 tsp cinnamon
~ 1/2 tsp ground ginger
1 c flour (I just used white all purpose cause that is what I had on hand)
5 Tbsp natural peanut butter (no sugar added)
Cook time is high because each batch takes 12 minutes and with 5 batches of 4 pancakes at a time it comes to an hour. Make the pancakes the night before and reheat in a toaster oven or regular oven for a quick breakfast.
Cook time does not include time baking squash (I had leftover), but if you don't, to prepare spaghetti squash:
- Preheat oven to 450
- Cut squash in half length wise and scoop out seeds with a spoon.
- Cover baking sheet with foil and spray with cooking spray.
- Place squash halves cut side down on baking sheet.
- Bake at 450 ~45 minutes until meat it soft and shreds when you run a fork through it. Larger squash take longer.
- Remove flesh of squash with a fork. It should come out in spaghetti like threads easily.
I did not specifically measure the spices when I added them, these numbers are just rough estimates.
I reheated these the next day in a toaster oven and they were just as good as fresh if not better (they got a bit crispier which was nice)!
Alternative serving suggestions:
- Top with a drizzle of honey
- Pair one sandwich with a serving of greek yogurt and fresh fruit, an egg, or turkey sausage for a boost of protein to keep you full all morning :)
- Top a pancake with 1/4 T peanut butter and 1/2 T jam for an open-faced PB&J
- Serve as normal pancakes with fresh fruit (like peaches or strawberries) or syrup toppping
- Roll around a turkey sausage link
Nutrition info for pancake alone:
Servings: 20 (one pancake)
Fat: 0.3 g
Carbs: 10.3 g
Protein: 1.5 g
Cholesterol: 0 mg
Sugars: 1.8 g
Fiber: 1.1 g
Sodium: 18 mg
Potassium 67 mg
- Add egg substitute and stir to combine.
- Add flour gradually (so you don't make a mess) and stir to combine.
- Heat pan on medium and spray with cooking spray.
- Drop 1/4 cup of batter into pan and use fingers to press out into a thin pancake. Mine were a bit oblong about 4 inches by 2 inches -ish.
- Cook about 6 minutes per side (it takes a while to cook through, but be patient!).
- Respray pan between batches
- Spread 1/2 Tbsp of peanut butter between 2 pancakes.
- Slice bananas and top bottom pancake with ~5 slices of banana (half a banana per sandwich).
- Put second pancake peanut butter side down on top of banana topped pancake to make sandwich.
Serving Size: Makes 20 pancakes, or 10 sandwiches (2 pancakes, 1/2 T PB, 1/2 banana each)