Tuesday, January 4, 2011

Whole-Grain Pancakes

3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1/2 cup toasted wheat germ
1 Tbsp. fresh orange zest
2 tsp. sugar
1 tsp. baking soda
1/4 tsp. salt
1 1/2 cups non-fat or low-fat buttermilk
1/2 cup orange juice
2 large egg whites
1 tsp. vanilla extract
Canola oil spray
Puréed fruit or jam, preferably sweetened with juice, as an
accompaniment (optional)

In a large bowl, lightly mix together dry ingredients until well combined. In a blender, place buttermilk, orange juice, egg whites and vanilla. Blend on low speed until well combined. Gradually add dry mixture to blender in 2 to 3 batches, blending on low speed until just mixed.

Spray griddle or pan with oil spray and heat over medium heat until hot. Slowly pour batter from blender, a little at a time, to make individual pancakes. Turn pancakes when tops are covered with tiny bubbles and undersides look cooked. Cook 1 to 2 minutes more or until golden. As each pancake is cooked, transfer to warm platter until all are cooked.

Serve with puréed fruit or jam if desired.

Makes 4 servings, 3 pancakes per serving.

To freeze pancakes, first cool completely on wire rack. Stack between wax paper, then place in heavy-duty zip-top plastic bag. Reheat in microwave on high 45 seconds, or in toaster or toaster oven at medium-high heat until hot.

Per serving: 282 calories, 3 g. total fat (less than 1 g. saturated fat), 51 g. carbohydrate, 15 g. protein, 6 g. dietary fiber, 587 mg. sodium.

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