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Oatmeal Pancakes Recipe

Diabetic Friendly Recipe

Whole wheat flour cram these oatmeal pancakes with natural wholesome goodness. Fat is kept to a bare minimum. Egg whites, applesauce and skim milk keep fat to a minimum. The fiber in oatmeal may slow the absorption of carbohydrates to help you maintain a healthy blood sugar level. It would do you well to incorporate oatmeal into your diet in as many ways as possible.

Pile of oatmeal pancakes with syrup

Recipe Ingredients

Combine in a large bowl and set aside:
2 cups whole wheat flour
1/2 cup brown sugar
4 teaspoons baking powder
1/2 teaspoon salt

In another bowl, beat together:
4 egg whites
1 cup leftover cooked oatmeal
2 cups skim milk
1/4 cup canola or olive oil
1/4 cup applesauce

Recipe Directions

Combine the two mixtures and blend until smooth. For each pancake, pour 1/4 cup batter onto a hot, nonstick skillet. Cook until bubbles begin to form on top, turn and brown other side.

Recipe Variations

This recipe is very flexible! Make the batter thicker or thinner, as you prefer. For a treat, add chocolate chips, nuts or bits of banana. Omit cooked oatmeal, or replace it with 3/4 cup dry oats soaked in 1/2 cup hot water.

Recipe Tips

These pancakes are so moist you do not need syrup. They are good served with a dusting of powdered sugar on top. But if you prefer, make the easy, rich, low-fat syrup recipe below.

Pancake Syrup

Combine in a saucepan:  3 cups brown sugar and 1-1/2 cups water. Bring to a boil and stir occasionally, until sugar dissolves. Remove from heat. Stir in 1 teaspoon vanilla. Serve hot or cold.

Nutrition Information (without syrup)

Recipe makes 4 to 6 servings
Serving Size: 3 pancakes (3 inches in diameter)
Calories: 429; Total Fat: 12g; Saturated Fat: 1g; Cholesterol: 2mg; Sodium: 332mg; Carbohydrates: 69g; Fiber: 7g; Sugars: 5g; Protein: 14g

Variation: Oatmeal Pancakes


Mix together:
1-1/2 cup oatmeal
1/2 cup whole wheat flour
2 teaspoons baking powder
1 teaspoon cinnamon

Beat in:
1 cup low-fat milk
1 egg
1 tablespoon olive oil
1/4 cup raisins

Lightly oil a frying pan and spoon batter on by tablespoon turning when the top bubbles. Yield: nine pancakes.

Notes:  The pancakes are great for lunch sandwiches too. The oatmeal is especially good with peanut butter.

Food exchanges per serving: 3 pancakes = 3 starch/breads exchange + 1 fruit exchange + 1 milk exchange + 1 fat exchange

Nutrition information per 3 pancakes:
Calories::  484; Protein:  18gm; Fat:  12gm; Carbohydrates:  76gm

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