VERY BANANA PANCAKES
A serving of traditional pancakes can have as much as or even more than 400 calories, 80 milligrams of cholesterol and 38 grams of sugar, while offering only about 1 gram of fiber. But these pancakes allow you to have the same number of pancakes as in a typical serving but at a cost of only 300 calories, almost no cholesterol, and little added sugar. Most of the sugar in these pancakes comes from the fresh bananas in the batter, and a serving contains 6 grams of belly-filling fiber, thanks to the combination of whole-wheat (or oat) flour and oatmeal.
Simple Swap: In any pancake, muffin or cookie recipe swap each whole egg for two egg whites. This single change will trim the recipe by 65 calories, 5 grams of fat and 186 milligrams of cholesterol. Additionally, instead of all-purpose flour, use 100 percent whole-wheat or oat flour, found in the grocery store baking aisle.
¾ cup old-fashioned oats
1½ cups low-fat milk plus 2 tablespoons white vinegar (buttermilk)
¾ cup whole-wheat flour or oat flour
1½ teaspoons baking powder
¾ teaspoon baking soda
½ teaspoon ground cinnamon
½ teaspoon salt
2 large egg whites, lightly beaten
1 tablespoon packed brown sugar
2 medium bananas, plus 1 sliced for garnishing
Nonstick cooking spray, for greasing the griddle
1. In a small bowl soak the oats in ¾ cup of the buttermilk for 10 minutes.
2. Meanwhile, combine the flour, baking powder, baking soda, cinnamon and salt in a large mixing bowl.
3. Make a well in the center of the dry ingredients. Add the egg whites, brown sugar, the remaining ¾ cup of buttermilk, and the oat-buttermilk mixture to the dry ingredients and mix until just combined.
4. Mash 2 of the bananas and fold gently into the pancake batter.
5. Coat a large skillet or griddle with cooking spray and then heat it over medium heat.
6. Working in batches, ladle ¼ cup of the pancake batter onto the skillet or griddle. Cook until bubbles appear on surface and the underside is golden brown, about 1 minute. Flip the pancake with a spatula and cook it on other side, about 1 minute more. Repeat until all the batter has been used.
7. Garnish the pancakes with the banana slices and serve at once.
Makes: 6 servings (2 pancakes each)
Nutrition (per serving): 300 calories, 3 grams fat, 1 gram saturated fat, 0 grams trans fat, < 5 milligrams cholesterol, 520 milligrams sodium, 60 grams carbohydrates, 6 grams fiber, 25 grams sugar, 10 grams protein