HEALTHY, LOW GLYCEMIC, PROTEIN, FRUIT fruit pancake
Nutritional Info
- Servings Per Recipe: 20
- Amount Per Serving
- Calories: 60.7
- Total Fat: 1.2 g
- Cholesterol: 31.9 mg
- Sodium: 45.1 mg
- Total Carbs: 9.9 g
- Dietary Fiber: 1.1 g
- Protein: 2.9 g
View full nutritional breakdown of HEALTHY, LOW GLYCEMIC, PROTEIN, FRUIT
fruit pancake calories by ingredient
Number of Servings: 20
Ingredients
-
1 to 1-1/2 cups sourdough
1 omega-3 egg
4 oz egg whites (omega-3 enriched if possible)
1 cup flour (any kind, whole wheat, if desired)
1 cup 2% milk (or soymilk substitute)
12 grams whey protein (2 heaping tablespoons)
2 teaspoons baking powder
either 4 or 5 apples or peaches depending on size or 2 cups blueberries (frozen is ok if they're small)
1/2 teaspoon cinnamon (for apple pancakes only)
Directions
Recipe contains no butter, salt, omega-6 fat, or buttermilk. (zone friendly).
Separate the egg yolk and put in a large mixing bowl. Add milk, mix well. Mix in dry ingredients. Mix in sourdough. Fold in whipped egg white. Add the blueberries or chunky chopped fruit. If mixture is too thin, add a little more flour until mixture oozes slowly from a spoon.
Preheat a large skillet to just over 400°F (205 to 210 degrees C).
Lightly grease using heart healthy olive oil. When oil causes a drop of water to skitter, add the pancakes and smooth out quickly so chunks are flattened out a little. And cook as with regular pancakes.
For topping, use sweetened fruit yogurt, maple syrup or add brown sugar and a teaspoon of vanilla to light sour cream until sweet to taste.
Enough for a family of 4 to 5. Submitted by: Chris Barry, Toronto, Canada
Number of Servings: 20
Recipe submitted by SparkPeople user ZOROBABEL.
Separate the egg yolk and put in a large mixing bowl. Add milk, mix well. Mix in dry ingredients. Mix in sourdough. Fold in whipped egg white. Add the blueberries or chunky chopped fruit. If mixture is too thin, add a little more flour until mixture oozes slowly from a spoon.
Preheat a large skillet to just over 400°F (205 to 210 degrees C).
Lightly grease using heart healthy olive oil. When oil causes a drop of water to skitter, add the pancakes and smooth out quickly so chunks are flattened out a little. And cook as with regular pancakes.
For topping, use sweetened fruit yogurt, maple syrup or add brown sugar and a teaspoon of vanilla to light sour cream until sweet to taste.
Enough for a family of 4 to 5. Submitted by: Chris Barry, Toronto, Canada
Number of Servings: 20
Recipe submitted by SparkPeople user ZOROBABEL.