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Last Updated: Apr 20, 2011 - 9:38:09 AM |
A Quick Healthy Breakfast
Cranberry Oatmeal Pancakes
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.
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