Whole wheat flour cram these with natural goodness. 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 much a variety as possible.
By Fitness and Freebies
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
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.
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.
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.
Nutrition information per serving:
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
Combine in a saucepan:
3 cups brown sugar
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)
Variation: Oatmeal Pancakes
1-1/2 cup oatmeal
1/2 cup whole wheat flour
2 teaspoons baking powder
1 teaspoon cinnamon
1 cup low-fat milk
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 serving (3 pancakes):
Calories:: 484; Protein: 18gm; Fat: 12gm; Carbohydrates: 76gm
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