A Quick Healthy Breakfast

 

Pancakes made from most mixes aren’t what you’d call nutritional all stars. They are usually low in fiber and quite high in sodium. Topped with additional butter and maple syrup, the fat and calories climb even higher. This pancake makeover employs quick-cooking oats to increase the nutritional value without compromising on convenience. In addition, the oats provide added dietary fiber, which experts note may play a role in reducing risk of colorectal cancer.

Oatmeal Pancakes with Cranberries

  • 1 cup plain low-fat yogurt
  • 1 cup low-fat milk
  • 1 tsp. vanilla
  • 2 Tbsp. canola oil
  • 1/2 cup dried cranberries
  • Cooking spray
  • Powdered sugar (optional)
  • Juice of 1 lemon (optional)
  • 1/2 cup all-purpose flour
  • 1/4 cup whole-wheat flour
  • 1/4 tsp. salt
  • 1 Tbsp. sugar
  • 1/2 tsp. baking powder
  • 3/4 tsp. baking soda
  • 3/4 cup quick-cooking (not instant) oats
  • 2 egg whites, lightly beaten

Preheat the oven to 200 degrees.

In a medium bowl, sift together all-purpose and whole-wheat flours. Add the remaining dry ingredients and mix well.

In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes.

Spray a griddle or large, flat pan with cooking spray. Heat to medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes.

As you make more pancakes, keep the finished pancakes in the warmed oven on a cookie sheet, separated with parchment paper.

When ready to serve, lightly dust pancakes with powdered sugar and a squeeze of fresh lemon juice.

Makes 5 servings.

Per serving: 260 calories, 8 g total fat (1 g saturated fat), 39 g carbohydrate, 9 g protein, 3 g dietary fiber, 440 mg sodium.

Filed under: RecipesUncategorized

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