Whole-wheat pumpkin pancakes

Ingredients

• 1 cup Greek fat-free plain yogurt
• 1 cup water
• 3 eggs
• 3/4 cup pumpkin puree
• 2 tablespoons canola oil
• 2 teaspoons vanilla extract
• 2 cups whole-wheat flour
• 1/3 cup brown sugar
• 2 tablespoons sucralose (Splenda)
• 2 tablespoons baking powder
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt

Directions

In a medium bowl, combine the yogurt, water, eggs, pumpkin, oil and vanilla. In another medium bowl, combine the flour, brown sugar, sucralose, baking powder, cinnamon and salt. Slowly add the wet ingredients to the dry ingredients and whisk until well-incorporated.

Heat a nonstick saute pan over medium heat and lightly coat the pan with cooking spray. Pour 1/4 cup of the batter into the pan. Cook the pancake for approximately 2 minutes or until the top surface is bubbly and the edges are slightly brown. Flip the pancake using a spatula and cook for another 2 to 3 minutes. Repeat this process until all of the pancake batter is used.

Serving Information

Serves 10

Nutritional analysis per serving

Calories: 167
Total carbohydrate: 27 g
Cholesterol: 56 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 1 g
Serving size: 1 pancake
Sodium: 432 mg
Total fat: 5 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Fats: 1/2
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1/2