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Whole-Wheat Pancakes
Makes 24 2-inch pancakes
Seven simple ingredients are all it takes to make these nutritious, whole-grain pancakes. They are delicious with fresh fruit, unsweetened spreadable fruit (see glossary), or maple syrup.
1
banana
1 1/4
cups
fortified soy- or rice milk
1
tablespoon
maple syrup
1
cup
whole-wheat pastry flour or whole-wheat flour
2
teaspoons
sodium-free baking powder
1/4
teaspoon
salt
1
vegetable oil spray
Mash banana in a large bowl, then stir in non-dairy milk and maple syrup.
In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth.
Pour small amounts of batter onto a preheated non-stick, lightly vegetable oil sprayed griddle or skillet and cook until tops bubble. Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.
Per pancake
- Calories: 31
- Fat: 0.3 g
- Saturated Fat: 0.1 g
- Calories from Fat: 9.4%
- Cholesterol: 0 mg
- Protein: 1.2 g
- Carbohydrates: 6.4 g
- Sugar: 1.5 g
- Fiber: 0.9 g
- Sodium: 33 mg
- Calcium: 36 mg
- Iron: 0.4 mg
- Vitamin C: 0.5 mg
- Beta Carotene: 2 mcg
- Vitamin E: 0.2 mg
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
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