Multi-Grain Blueberry Pancake Mix
Low Fat Recipe
This pancake mix, which you can keep on hand in the cupboard, is low in fat and calories, and a good source of thiamin, riboflavin and magnesium.
1 cup old fashioned rolled oats
1 cup soy flour
3/4 cup brown rice flour
1/3 cup cornmeal
2-1/2 teaspoons baking powder
3 tablespoons brown sugar
3/4 teaspoon salt
1/2 cup nonfat dry milk powder
3/4 cup dried blueberry currants
Preheat oven to 400-degrees. Place oats on baking sheet and toast seven minutes or until golden brown. Cool to room temperature. Transfer to food processor and process 20 seconds until coarsely ground.
In large bowl, stir together soy flour, rice flour, cornmeal, baking powder, sugar, and salt. Add milk powder, blueberries, and oats; stir to combine. Store in the refrigerator until ready to use.
To make 8 pancakes, use 2-cups of the mix combined with one whole egg, two egg whites, 1-cup of cold water, and 1-tablespoons of olive oil; use a generous 1/4-cup of batter per pancake.
Yield: 8 pancakes per batch
Calories: 351, Protein: 14g, Total Fat: 17g, Sodium: 482mg, Cholesterol: 128mg, Carbohydrates: 38g, Fiber: 6g