Whole-wheat blueberry pancakes

Ingredients

• 1 1/3 cup white whole-wheat flour
• 2 teaspoons baking powder
• 1 tablespoon sugar
• 1/2 teaspoon cinnamon
• 1 1/3 cups skim milk
• 1 egg, lightly beaten
• 1 tablespoon canola oil
• 1 cup fresh or frozen blueberries

Directions

In a large bowl, mix flour, baking powder, sugar and cinnamon together.

In another bowl, beat milk, egg and oil together. Add the liquid mixture to the flour mixture, and stir until the flour is moistened. Add blueberries and stir gently.

Coat a griddle or skillet with cooking spray and heat to medium-high heat. Pour about 1/4 cup of batter onto the hot griddle and cook until browned. Flip and brown the other side.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 163
Total carbohydrate: 29 g
Cholesterol: 32 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 7 g
Saturated fat: 0.5 g
Serving size: 2 pancakes
Sodium: 203 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 2

Diabetes Meal Plan Choices

Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables: 2