Pancakes with Strawberries
1 large egg
1/3 cup whole wheat flour
2/3 cup all-purpose flour
¾ cup + 1 tablespoons skim milk
1 tablespoon sugar
2 tablespoons vegetable oil
3 teaspoons baking powder
¼ teaspoon salt
1. Beat egg in medium bowl with whisk or fork until fluffy. Add milk and mix a few seconds. In a separate bowl, mix dry ingredients together. Add milk mixture and whisk until just combined – a few lumps are okay, do not overmix. Set aside to rest for a few minutes.
2. Spray with non-stick spray non-stick skillet or griddle, and heat over medium heat or to 375 degrees. Test griddle with a few drops of water – if bubbles jump around, heat is just right.
3. For each pancake, pour slightly less than ¼ cup batter from cup or pitcher onto hot griddle. Cook pancakes until dry around edges and bubbles form on surface. Turn and cook other side until golden brown.
One 4-inch pancake: Calories 100, Fat 4g, Saturated fat 1g, Cholesterol 25mg, Sodium 240mg, Carbohydrates 13g, Fiber 0g, Protein 3g.
My family loves making breakfast for dinner!
It’s great when you need something in a hurry, and we usually have the basic ingredients to make pancakes.
We’ve taken the traditional pancake recipe from our Betty Crocker cookbook (our favorite book!) and substituted some whole wheat flour to make it healthier.
Too much whole wheat flour can make recipes flat and dense, because the whole wheat actually cuts into the gluten, preventing the rise.
Some good add-ins are blueberries (add a spoonful to each pancake after it’s poured, but before it’s flipped).
Add a ½ cup of mashed bananas to the pancake batter (great use for the ones that have become too ripe to eat otherwise) or mini chocolate chips (occasionally).
If you’ve never made pancakes from scratch, I promise it’s easy! If you prefer to use a mix, several whole wheat pancake mixes are available.
Our meal-time “rule of thumb” is to have at least three food groups, if not more, at every meal, so we like to serve these with fresh strawberries (in season this month!) and a little grilled ham or scrambled eggs to add some protein. Enjoy!
Nancy Hiner is a Registered Dietitian and a Certified Diabetes Educator with the Lexington-Fayette County Health Department. Her husband, Scott, a music teacher with Fayette County schools, is the primary family cook. Their daughters are 5 and 2 years old.