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Pancakes

Diabetic Recipe

Seven variations of healthful diabetic-friendly pancakes including oat, cranberry, dutch apple, honey and oat bran.

Pancakes

Oat Bran Pancakes

Use hot oat bran cereal to whip up these healthful pancakes for breakfast.

Oat Bran for Oat Bran Pancakes

1 cup oat bran cereal, uncooked
1/2 cup all purpose flour
1/4 cup granular sweetener
2 teaspoons baking powder
1/8 teaspoon salt
1-1/4 cup fat free milk
1/4 cup egg substitute


Recipe Instructions

Over medium to medium-high heat, heat nonstick griddle or frying pan.

In a large bowl, combine oat bran, flour, Splenda Granular, baking powder and salt. Set aside.

With a wire whisk, beat together milk and egg substitute. Pour the egg mixture over dry ingredients. Stir together until ingredients are just blended and no large dry lumps appear.

Using scant 1/4-cup, pour pancake batter onto hot griddle. Cook pancakes until puffed and dry around the edges. Flip and cook other side until golden brown.

Nutrition Information

Recipe makes 4 servings
Calories: 220; Total Fat: 3g; Saturated Fat 0g; Carbohydrate: 35g; Protein: 13g; Fiber: 6g; Sodium 320mg; Protein: 2g


Oatmeal Pancakes

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.

Oatmeal pancakes with syrup

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 fat free milk
1/4 cup canola or olive oil
1/4 cup applesauce

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

Yield: 4 to 6 servings
Serving size: 3 pancakes (3 inches in diameter)
Calories per serving: 429; Total Fat: 12g; Saturated fat: 1g; Cholesterol: 2mg; Sodium: 332mg; Carbohydrates: 69mg; 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


Mini Pancakes with Strawberry Sauce

Cinnamon mini pancakes with a delicious strawberry sauce that comes together in a snap.

Mini Pancakes

Ingredients

1 cup fat free milk
1 egg white
1 teaspoon vanilla
1 cup all-purpose flour
1-1/2 teaspoon baking powder
Pinch salt
Pinch cinnamon
1 teaspoon olive oil
1/2 cup low fat yogurt

Strawberry Sauce:
1 pint frozen unsweetened strawberries
1/2 cup water
1 tablespoon granulated sugar
2 teaspoons cornstarch

Directions

Strawberry Sauce:  In saucepan over medium-high heat, bring strawberries, water, sugar and cornstarch to boil; cook for one minute or until thickened.

Pancakes:  In bowl, beat milk, egg white and vanilla. Add flour, baking powder, salt and cinnamon; beat mixture just until blended.

Heat snall nonstick skillet until drop of water sizzles on it. Lightly brush skillet with oil. For each pancake, pour 2-tablespoons batter onto skillet. Cook for one minute; turn and cook for 30 seconds. Keep warm.

Repeat with remaining batter; brushing skillet with oil as required. Spoon Strawberry Sauce over pancakes; garnish with yogurt.

Nutrition Information

Recipe makes 12 pancakes Serving Size: 2 pancakes with sauce Calories: 145; Fat: 1g; Carbohydrates: 27g; Protein: 5g


Cranberry Wheat Pancakes

Healthy cranberry wheat pancakes with a delicious orange sauce to top them off - and to top off your morning.

Cranberry Wheat Pancakes

Ingredients

1 teaspoon finely shredded orange peel
3/4 cup orange juice
1/3 cup water
2 tablespoons sugar
2 tablespoons snipped dried cranberries
1 tablespoon cornstarch
1 cup whole wheat flour
1/2 cup all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
1-1/2 cups evaporated fat free milk
1/4 cup refrigerated or frozen egg substitute, thawed
2 tablespoons margarine or butter, melted
1 teaspoon vanilla
1/2 cup dried cranberries, snipped
1 tablespoon finely shredded orange peel
Non-stick cooking spray

Directions

For orange sauce, in a small saucepan combine the 1 teaspoon orange peel, the orange juice, water, 2 tablespoons sugar, 2 tablespoons snipped dried cranberries (if desired), and cornstarch. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat; set aside.

For pancakes, in a large bowl combine the whole wheat flour, all-purpose flour, 1 tablespoon sugar, baking powder, and salt. Make a well in the center of mixture; set aside. In another bowl combine evaporated milk, egg product, melted margarine or butter, and vanilla; add all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy). Fold in the 1/2 cup cranberries and 1 tablespoon orange peel.

Coat a griddle or heavy skillet with cooking spray. Preheat over medium-high heat. For each pancake, pour about 1/4 cup batter onto hot griddle or skillet. Spread batter into a circle about 4 inches in diameter. Cook over medium heat about 2 minutes on each side or until pancakes are golden brown, turning to cook second sides when pancakes have bubbly surfaces and edges are slightly dry. Serve the pancakes with orange sauce.

Nutrition Information

Recipe makes 6 servings.
Serving size: 2 pancakes
Calories: 250; Total Fat: 5g; Saturated Fat: 1g; Cholesterol: 2mg; Carbohydrates: 44g; Protein: 10g; Fiber: 4g; Sodium: 500mg; Protein: 2g
Exchanges: 1-1/2 starch, 1 fruit, 1/2 dairy, 1/2 fat/sugar


Dutch Apple Pancake

Apples and cider give this Dutch Apple Pancake a wonderful flavor. Cinnamon, nutmeg and allspice complement.

Apple slices for a Dutch Apple Pancake

Ingredients

4 eggs (or egg substitute equivalent)
3/4 cup fat free milk
3/4 cup all-purpose flour
3-tablespoons measurable sweetener
1/4 teaspoon salt
1 tablespoon butter
5 large cooking apples, sliced
2 tablespoons butter
3/4 cup measurable sweetener
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg

Directions

Mix eggs, milk, flour, sweetener and salt in medium bowl (batter will be slightly lumpy). Heat 1-tablespoon butter in 12-inch oven-proof skillet until bubbly; pour batter into skillet. Bake pancake in preheated 425-degree oven 20 minutes; reduce temperature to 350-degrees and bake until crisp and golden, seven to ten minutes (do not open oven door during baking). Transfer pancake to large serving plate.

Meanwhile, saute apples in 2-tablespoons butter in large skillet until apples begin to soften, five to seven minutes.

Mix in remaining sweetener, spices and lemon juice. Add 3/4-cup cider and heat to boiling. Mix cornstarch and remaining 1/4-cup cider; add to boiling mixture, stirring until thickened, about one minute.

Spoon apple mixture into pancake. Sprinkle with cinnamon. Recipe makes 8 servings Dutch Apple Pancakes.


Oat Bran Pancakes

Oat bran cereal makes these healthful Oat Bran Pancakes a breeze to whip up any morning of the week. Egg substitute cuts cholesterol and calories, while sugar substitute sweetens.

1 cup oat bran cereal, uncooked
1/2 cup all purpose flour
1/4 cup granular sweetener
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 cups buttermilk
1/4 cup egg substitute

Directions

Heat nonstick griddle or frying pan over medium to medium high heat.

Combine oat bran, flour, Splenda No Calorie Sweetener, Granular, baking powder, baking soda and salt in a large bowl. Set aside.

Beat together buttermilk and egg substitute in a small bowl with a wire whisk. Pour the egg mixture over dry ingredients. Stir together until ingredients are just blended and no large dry lumps appear.

Pour approximately 1/4 cup pancake batter onto hot griddle. Cook pancakes until puffed, browned and slightly dry around the edges. Flip over and cook other side until golden brown.

Nutrition Information

Recipe makes 6 servings
Serving Size: 2 Pancakes
Total Calories: 160; Calories from fat: 20; Total Fat: less than 2g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 340mg; Carbohydrates: 25g; Fiber: 4g; Sugars: 4g; Protein: 9g
Exchanges per serving: 1 carbohydrate, 1 fruit


Honey Pancakes

These tender Honey Pancakes are sweetened with honey and topped with a sweet honey and cinnamon syrup.

Honey Pancakes

Ingredients

Honey-cinnamon Syrup (recipe below)
2 cups Reduced Fat Bisquick mix
1 cup milk
2 tablespoons honey
1 egg

Directions

Heat griddle or skillet over medium-high heat or electric giddle to 375-degrees; grease with cooking spray, vegetable oil or shortening. (Surface is ready when a few drops of water sprinkled on it dance and disappear.)

Make Honey-Cinnamon Syrup; keep warm.

Stir remaining ingredients until blended. Pour by slightly less than 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden. Serve with syrup.

Honey-Cinnamon Syrup

3/4 cup honey
1/2 cup butter
1/2 teaspoon ground cinnamon

Heat all ingredients in 1-quart saucepan over low heat, stirring occasionally, until warm.

Nutrition Information

Serving size: 1 Pancake with syrup
Calories: 245; Carbohydrates: 34g; Protein: 3g; Fat: >11g; Saturated Fat: 3g; Cholesterol: 20mg; Sodium: 390mg; Fiber: 0; Calories from fat: 100