Whole Grain Recipes continued...
Yield: Makes 6 servings
WebMD Weight Loss Clinic members: Journal as 1 1/2 cups hearty stews, chili, bean soup OR 1 portion frozen dinner light + 1/2 cup vegetables with 1 tsp fat maximum
Nutrition Information per serving: 343 calories, 26 g protein, 42 g carbohydrate, 7.8 g fat, 1.5 g saturated fat, 52 mg cholesterol, 5 g fiber, 358 mg sodium. Calories from fat: 21%.
Multi-Grain Buttermilk Pancakes
1/2 cup whole-wheat flour
1/2 cup unbleached white flour
2 tablespoons ground flaxseed, quick-cooking rolled oats, or wheat germ
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1 tablespoon brown sugar
1/2 teaspoon salt
1 tablespoon lite pancake syrup
1 1/2 tablespoons less-fat margarine (with 8 grams of fat per tablespoon)
1 1/4 cups low fat buttermilk
1 large egg, beaten
- In large mixing bowl, combine whole-wheat flour, white flour, flaxseed or oats, baking powder, baking soda, brown sugar, and salt, by beating on low speed.
- Drizzle pancake syrup into the bowl, and drop pieces of margarine into it, and beat on medium-low speed until mixture has a sand-like consistency.
- Make a well in the center of the mixture; pour in buttermilk and beaten egg. Beat on low speed just until well blended. If batter seems thin, stir in a tablespoon more of oats or whole-wheat flour.
- Start heating a nonstick skillet, griddle, or frying pan over medium heat. Coat the surface lightly with canola cooking spray and ladle about 1/4 cup batter per pancake onto the pan. Once bubbles form on surface of pancakes, flip over to lightly brown other side. Remove cooked pancakes to serving platter, coat skillet lightly with canola cooking spray and continue making more until batter is gone.
Yield: Makes 12-14 pancakes (about 4 servings)
WebMD Weight Loss Clinic members: Journal as 2 pieces of "pancake, waffle, French toast"
Nutrition Information Per serving: 242 calories, 9 g protein, 35 g carbohydrate, 7 g fat, 1.5 g saturated fat, 58 mg cholesterol, 4 g fiber, 616 mg sodium. Calories from fat: 32%.