Banana oatmeal pancakes

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1 cup hot water or boiling water
• 2 tablespoons canola oil
• 2 tablespoons brown sugar
• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/2 cup skim milk
• 1/4 cup fat-free plain yogurt
• 1 mashed banana
• 1 egg

Directions

In a large bowl, combine the oats and hot water. Let sit for 1 to 2 minutes until the oats are creamy and tender. Stir in oil and sugar; set aside to cool slightly.

In a medium bowl, combine the flours, baking powder, baking soda, salt and ground cinnamon; whisk to blend.

Add the milk, yogurt and banana to the oats and stir until well-blended. Beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium heat. Once hot, spoon 1/4 cup pancake batter into the pan. Cook for about 2 minutes, until the top surface of the pancake is covered with bubbles and the edges are lightly browned. Flip the pancake and cook for another 2 to 3 minutes. Repeat with remaining pancake batter.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 288
Total carbohydrate: 45 g
Cholesterol: 48 mg
Dietary fiber: 3 g
Monounsaturated fat: 6 g
Protein: 9 g
Saturated fat: 0 g
Serving size: 3 pancakes
Sodium: 453 mg
Total fat: 9 g

DASH Eating Plan Servings

Fats and oils: 1 1/2
Grains and grain products: 2

Diabetes Meal Plan Choices

Fats: 1 1/2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1 1/2