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Recipes

Multi-Grain Blueberry Pancake Mix
Here's a favorite that has been given a healthy upgrade.
  • 1 cup old-fashioned rolled oats
  • 1 cup soy flour
  • 3/4 cup brown rice flour
  • 1/3 cup cornmeal
  • 2-1/2 teaspoons baking powder
  • 3 tablespoons brown sugar
  • 3/4 teaspoon salt
  • 1/2 cup nonfat dry milk powder
  • 3/4 cup dried blueberries or currants

1. Preheat oven to 400°F. Place oats on baking sheet and toast 7 minutes or until golden brown. Cool to room temperature. Transfer to food processor and process 20 seconds until coarsely ground.

2. In large bowl, stir together soy flour, rice flour, cornmeal, baking powder, sugar, and salt. Add milk powder, blueberries, and oats; stir to combine. Cover with plastic wrap and refrigerate until ready to use.

To prepare 8 pancakes: Scoop out 2 cups of mix into a medium bowl. Make a well in the center and stir in a mixture of 1 whole egg, 2 egg whites, 1 cup cold water, and 1 tablespoon olive oil until combined. Do not overmix. For each pancake, use a generous 1/4 cup of batter.


Nutritional Information
Per pancake: 148 calories, 4g total fat, 0.7g saturated fat, 1.9g monounsaturated fat, 1.1g polyunsaturated fat, 2.1g dietary fiber, 7g protein, 22g carbohydrate, 27mg cholesterol, 186mg sodium.
Good source of: magnesium, riboflavin, thiamin.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
Makes 16 pancakes

Prep Time
15