Friday, January 13, 2012

Protein Pancakes

Protein Pancakes

My Protein Pancakes

Makes 2 servings of 4 pancakes. 

Mix together:
4 egg whites
1 tsp vanilla
1/3 unsweetened applesauce (or ½ cup canned pumpkin)
¼ c water

½ cup dry oatmeal (or ½ c Kellog’s All Bran)
½ tsp baking powder
1 tsp cinnamon
2 T milled flaxseed
1 scoop (4T) whey powder

Pour scant ¼ c onto non-stick skillet lightly oiled.  Turn when the batter starts to set (1-2 minutes over medium heat.)  This is thick batter, and bubbles will usually not form on the surface.

Serve with whipped cream, sautéed bananas, warm apple compote, peanut butter or Greek Yogurt.

Cal:  221 Fat:  5.1g  Sat Fat: 1g  Chol:  27  Sodium:  293.8mg  Carb:  23.8g  Fiber 5.1g  Protein:  21.3  (The nutritional data is using the applesauce and oatmeal version, and without any toppings.)

Note: in the first picture, the bananas are sauteed.  I put them in a non-stick skillet, without any oil or spray, over medium-high heat, and turned them while the pancakes were cooking.  That brings out the sugars and caramelizes them, and really makes the banana flavor pop.  The bananas were topped with whipped topping and cinnamon.  The second picture uses non-fat blueberry Greek yogurt and fresh blueberries to dress the pancakes.  The options are almost endless.

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