6 Serve the pancakes at once with the Blueberry Maple Syrup.
Nutrition Facts (per serving)
190 calories, 1.5 grams fat, 0 grams saturated fat, 0 grams trans fat, < 5 milligrams cholesterol, 450 milligrams sodium, 38 grams carbohydrates, 5 grams fiber, 18 grams sugar, 7 grams protein
VERY BANANA PANCAKES
Yield: 6 servings (2 pancakes each)
Before:
A serving of traditional pancakes can have as much as or even more than 400 calories, 80 milligrams of cholesterol and 38 grams of sugar, while offering only about 1 gram of fiber!
Skinny-Size It:
These Skinny-size pancakes allow you to have the same number of pancakes as in a typical serving but at a cost of only 300 calories, almost no cholesterol and little added sugars. Most of the sugar in these pancakes comes from the fresh bananas in the batter, and a serving contains 6 grams of belly-filling fiber, thanks to the combination of whole-wheat (or oat) flour and oatmeal!
Skinny Swap:
In any pancake, muffin or cookie recipe swap each whole egg for 2 egg whites. This single change will trim the recipe by 65 calories, 5 grams of fat and 186 milligrams of cholesterol. Additionally, instead of all-purpose white flour, use 100 percent whole-wheat or oat flour, found in the grocery store baking aisle.
Ingredients
3/4 cup old-fashioned oats
1 1/2 cups low-fat milk plus 1 tablespoon white vinegar (buttermilk)
3/4 cup whole-wheat flour or oat flour
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon sea salt
2 large egg whites, lightly beaten
1 tablespoon packed brown sugar
2 medium bananas, plus 1 sliced for garnishing
Nonstick cooking spray, for greasing the skillet or griddle
1/2 cup Banana Maple Syrup (see recipe)
Directions
1 In a small bowl, soak the oats in 3/4 cup of the buttermilk for 10 minutes.
2 In a large mixing bowl, combine the flour, baking powder, baking soda, cinnamon and sea salt, and mix thoroughly.
3 Make a well in the center of the dry mixture. Add the egg whites, brown sugar, the remaining 3/4 cup of buttermilk and the oat-buttermilk mixture, and mix until just combined.
4 Mash 2 of the bananas and fold gently into the pancake batter.
5 Coat a large skillet or griddle with cooking spray and then heat it over medium heat.
6 Working in batches, ladle 1/4 cup of the pancake batter onto the skillet or griddle. Cook until bubbles appear on the surface and the underside is golden brown, about 1 minute. Flip the pancake with a spatula and cook it on the other side, about 1 minute more. Repeat until all the batter has been used.
7 Garnish the pancakes with the banana slices and serve at once with the Banana Maple Syrup.
Nutrition Facts (per serving)
300 calories, 3 grams fat, 1 gram saturated fat, 0 grams trans fat, < 5 milligrams cholesterol, 520 milligrams sodium, 60 grams carbohydrates, 6 grams fiber, 26 grams sugar, 10 grams protein
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