Whole-wheat blueberry pancakes

Dietician's Tip

White whole-wheat flour is smoother in texture than is regular whole-wheat flour yet still yields the benefits of a whole grain.

Ingredients

  • 1 1/3 cup white whole-wheat flour
  • 2 teaspoons baking powder
  • 1 tablespoon sugar
  • 1/2 teaspoon cinnamon
  • 1 1/3 cup skim milk
  • 1 egg, lightly beaten
  • 1 tablespoon canola oil
  • 1 cup fresh or frozen whole 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: 158
Total carbohydrate: 28 g
Cholesterol: 35 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 1 g
Serving size: 2 pancakes
Sodium: 240 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

Last Updated Feb 28, 2015


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