From EatingWell: August/September 2006
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
4 servings, 2 pancakes each | Active Time: 40 minutes | Total Time: 40 minutes
•1/2 cup whole-wheat pastry flour, (see Source)
•1/4 cup plus 2 tablespoons all-purpose flour
•1 teaspoon sugar
•1 teaspoon baking powder
•1/4 teaspoon baking soda
•1/2 teaspoon freshly grated nutmeg
•3/4 cup part-skim ricotta cheese
•1 large egg
•1 large egg white
•1/2 cup nonfat buttermilk, (see Tip)
•1 teaspoon freshly grated lemon zest
•1 tablespoon lemon juice
•2 teaspoons canola oil, divided
•3/4 cup fresh or frozen (not thawed) blueberries
1.Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
2.Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Per serving : 238 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 68 mg Cholesterol; 30 g Carbohydrates; 12 g Protein; 3 g Fiber; 334 mg Sodium; 128 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1 medium-fat meat
Tips & Notes
•Source: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Sources include King Arthur Flour, (800) 827-6836, www.bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, www.bobsredmill.com.
•Tip: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.