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Hearty Pancakes

Hearty Pancakes RecipeBecky Luigart-Stayner; Melanie J. Clarke

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup all-purpose flour
  • 1/3 cup uncooked farina (such as Cream of Wheat)
  • 1/3 cup sugar
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cups vanilla soy milk
  • 1/4 cup applesauce
  • 1 large egg, lightly beaten
  • Cooking spray
  • 1/2 cup golden raisins, divided
  • 1/2 cup coarsely chopped walnuts, divided
  • 1/4 cup maple syrup

Preparation

Lightly spoon the flours into dry measuring cups; level with a knife. Combine flours, farina, and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Combine milk, applesauce, and egg in a medium bowl, stirring until well blended. Add milk mixture to flour mixture, stirring until well combined. Let batter stand 5 minutes.

Heat a nonstick griddle or skillet over medium heat; coat pan with cooking spray. Pour about 1/4 cup batter per pancake onto pan; sprinkle each with 2 teaspoons raisins and 2 teaspoons walnuts. Cook 1 minute or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 1 minute or until bottoms are lightly browned. Repeat procedure with remaining batter, raisins, and walnuts. Serve with syrup.

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  • Yield: 6 servings (serving size: 2 pancakes and 2 teaspoons maple syrup)

Nutritional Information

Calories per serving:347
Calories from fat:23%
Fat per serving:9g
Saturated fat per serving:1g
Monounsaturated fat per serving:1.3g
Polyunsaturated fat per serving:5.1g
Protein per serving:8.8g
Carbohydrates per serving:61.1g
Fiber per serving:4.3g
Cholesterol per serving:35mg
Iron per serving:4.8mg
Sodium per serving:537mg
Calcium per serving:142mg

Good to Know

Substituting applesauce for the buttermilk, shortening, or oil found in traditional pancake recipes adds fiber and cuts fat. The additional fiber, plus protein and good fats in walnuts, will help keep you full longer.

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