- 1 cup all-purpose flour
- 1 teaspoon baking soda
- 1/8 teaspoon salt
- 2 tablespoons toasted wheat germ
- 1 cup nonfat buttermilk
- 1/4 cup unsweetened applesauce
- 2 teaspoons vegetable oil
- 1 large egg, lightly beaten
- Cooking spray
- Sugar-free maple syrup (optional)
- Fresh fruit slices (optional)
Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.
- Yield: 10 servings (serving size: 1 pancake)
|Calories per serving:||74|
|Caloriesfromfat per serving:||0.0%|
|Fat per serving:||1.8g|
|Saturated fat per serving:||0.4g|
|Monounsaturated fat per serving:||0.0g|
|Polyunsaturated fat per serving:||0.0g|
|Protein per serving:||3g|
|Carbohydrate per serving:||11.5g|
|Fiber per serving:||0.6g|
|Cholesterol per serving:||22mg|
|Iron per serving:||0.0mg|
|Sodium per serving:||143mg|
|Calcium per serving:||0.0mg|
Good to Know
These diabetic-friendly pancakes are low in fat and easy to make. Serve with fresh fruit to make it more filling, or add fruit right into the batter. For a heart-healthy whole wheat option, use whole wheat flour.