Whole-grain pancakes
Nutrition Facts
Serving Size 2 pancakes
Calories 180
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 168 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 4 g | |
| Protein | 6 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These pancakes are made with whole grain and seed flours, which help you feel full.
Ingredients
(Serves 9)- 1 cup whole-wheat flour
- 1/4 cup millet flour
- 1/2 cup barley flour
- 2 tablespoons flaxseed flour
- 1/4 cup rolled oats
- 1 1/2 tablespoons baking powder
- 3 tablespoons honey
- 1 tablespoon oil
- 2 1/4 cups soy milk
- 3 large egg whites, beaten
Directions
In a large bowl, mix dry ingredients together.
In a separate bowl, mix wet ingredients — honey, oil, soy milk and beaten egg whites. Add egg mixture to dry ingredients. Stir until just combined. Let batter rest for 30 minutes in refrigerator.
Place a baking sheet in the oven and heat to 225 F. Place a frying pan on medium heat. Spoon or ladle about 1/4 cup of batter into pan to make one pancake. Cook until small bubbles form and the edges begin to look dry. Flip and cook until brown on the second side. Transfer pancake to baking sheet to keep warm. Repeat with remaining batter.
To serve, top pancakes with fresh fruit or a light dusting of powdered sugar.