Thursday, February 15, 2007

Blueberry Banana Pancakes

Our lazy saturday morning pancake recipe! Yummy and low in fat!

Blueberry-Banana Pancakes
From Shape Magazine

Nonstick cooking spray
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
3 very ripe medium bananas
1 cup nonfat milk
1 egg
1 teaspoon vanilla extract
1 1/2 cups frozen blueberries (do not defrost)
4 tablespoons maple syrup

Preheat oven to 250° F. Coat a griddle or large nonstick skillet with cooking spray and preheat.

In a medium bowl, combine both flours, sugar, baking powder and salt. Mix well with a fork and set aside.

In a large bowl or food processor, mash bananas until mushy. Add milk, egg and vanilla and mix or process until blended.

Add dry ingredients to banana mixture and mix or process until just blended (tiny lumps should still appear; do not overmix or pancakes will be tough). Ladle 3 tablespoons of batter onto hot griddle for each pancake. Top each with 1–2 tablespoons of blueberries. When bubbles appear around the edges of pancakes, after about 2–3 minutes, flip and cook 1 minute. Transfer pancakes to a warm plate and keep warm in a 250° F oven while you cook remaining pancakes. Serve pancakes with maple syrup over top.

Serves: 4
Prep Time: 10 min.
Cook Time: 10-15 min.
Nutrition Score per serving: (3 pancakes plus 1 tablespoon maple syrup): 384 calories, 6% fat (3 g; < 1 g saturated), 83% carbs (80 g), 11% protein (11 g), 8 g fiber, 203 mg calcium, 3 mg iron, 401 mg sodium.

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