|
| |
Apple and Flax Pancakes
|
300
mL
|
all-purpose
flour
|
1
1/4 cups
|
|
75
mL
|
flax
seed, coarsely ground
|
1/3
cup
|
|
45
mL
|
granulated
sugar
|
3
tbsp
|
|
15
mL
|
baking
powder
|
1
tbsp
|
|
2
mL
|
salt
|
1/2
tsp
|
|
1
mL
|
cinnamon
|
1/4
tsp
|
|
|
dash
of nutmeg
|
|
|
2
|
Egg
whites,beaten stiffly
|
2
|
|
300
mL
|
2%
milk
|
1
1/4 cups
|
|
45
mL
|
butter,
melted
|
3
tbsp
|
|
250
mL
|
pared
and shredded apple (shred just prior to adding butter)
|
1
cup
|
-
In
a large bowl, combine flour, ground flax, sugar, baking powder, salt,
cinnamon and nutmeg.
-
In
a medium bowl, lightly beat together egg yolks, milk and
butter.
-
Add
liquid ingredients to the dry, and stir until just combined.
-
Shred
apple, add to batter; stir until just combined.
-
Fold
in egg whites.
-
Preheat
griddle or heavy fry pan to medium heat. Lightly grease pan or spray with
non-stick vegetable spray.
-
Using
a 75 mL (1/3 cup) measure, pour batter onto pan.
-
Cook
pancakes until bubbles appear on surface, about 1 minute.
-
Turn
over and brown other side.
Yield: 12 pancakes
Serving Size: 2 cookies
Single Serving Nutrient Values
|
Calories
|
278
|
|
Protein
|
8.2 g
|
|
Carbohydrate
|
36.0 g
|
|
Fibre
|
2.8 g
|
|
Fat
|
11.7 g
|
|
Polyunsaturates
|
4.6 g
|
|
Monounsaturates
|
3.8 g
|
|
Saturates
|
2.5 g
|
|
Cholesterol
|
74.5 mg
|
|
Sodium
|
472 mg
|
|
Potassium
|
266 mg
|
|
Folate
|
44 µg
|
|
