This particular version of oatmeal pancakes gets high nutritional marks in many respects. The recipe also calls for whole-grain flour and toasted wheat germ for extra fiber and nutrients. As with the fat-free milk used, the egg whites, rather than whole eggs, are a convenient source of low-fat protein without the cholesterol and saturated fat in the yolk.
Instead of – or in addition to – the traditional maple syrup for the pancakes, serve a healthful and delicious alternative: a drizzle of a dressing made with fresh lemon juice and a bit of confectioners’ sugar. A fruit salad makes a nice accompaniment to pancakes as does a bowl of fresh strawberries.
Oatmeal Pancakes
– Makes 18 pancakes.
- 1 cup quick-cooking (not instant) rolled oats
- 2 1/2 cups fat-free milk
- 1/2 cup whole-wheat flour
- 1/2 cup unbleached all-purpose flour
- 1/4 cup toasted wheat germ
- 1 Tbsp. sugar
- 1 Tbsp. baking powder
- 1/2 tsp. salt
- 1/2 tsp. cinnamon, nutmeg, or cloves
- 3 egg whites, lightly beaten
- 1 tsp. pure vanilla or almond extract
- Canola cooking spray
In a medium-sized bowl, blend together the oats and milk and let stand for 10 minutes.
In a large bowl, combine whole wheat flour, unbleached flour, wheat germ, sugar, baking powder, salt and spice. Mix well.
Add egg white and extract to oat mixture and stir together. Add to the flour mixture and stir until moistened but with small lumps remaining. Don’t over mix. Let mixture stand in the refrigerator for 30 minutes.
Preheat a nonstick pan or griddle coated with cooking spray over medium heat. Working in batches, pour 1/4 cup batter for each pancake onto hot pan. Cook 3 to 4 minutes or until top starts to bubble and bottom is browned. Turn and cook 1 to 2 minutes longer, or until golden brown.
Per pancake: 65 calories, less than 1 g. total fat (0 g. saturated fat), 11 g. carbohydrate, 4 g. protein, 1 g. dietary fiber, 159 mg. sodium.
The Author:
“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR’s Stopping Cancer Before It Starts.