Sunday, November 2, 2008

Banana Cinnamon Protein Pancakes

Makes: 8 Pancakes
Serving Size: 2 Pancakes (approx. 1/4 cup batter per pancake)
nutrition per serving
Calories: 194
Protein: 16 grams
Carbs: 22 grams
Fat: 4 grams
These banana pancakes are loaded with protein and whole grains and flavor. Whole wheat pastry flour gives a lighter texture than plain whole wheat flour. Share them with your kids for a nutritious breakfast.


½ cup whole wheat pastry flour (can be found at whole foods or any health food store)
4 scoops Vanilla Protein Powder
½ cup (1 oz.) instant oats
1 Tbsp. baking powder
1/8 tsp. salt
2 Tbsp. Splenda baking substitute
1/8 tsp. cinnamon (you may add more if you choose)
2 Extra Large Whole Eggs
8 oz. (1 cup) non fat milk
2 oz. of banana, mashed into a smooth puree
1 ½ tsp. vanilla extract
Non-Fat Cooking Spray for Skillet/Pan

Combine all dry ingredients (first 7 ingredients) in a small bowl and stir well.
In a separate bowl, whisk together remaining 4 ingredients (wet ingredients) lightly just until blended.
Pour wet ingredients over dry ingredients and fold until just incorporated (over mixing will cause pancakes to be flat and tough)
Heat skillet over medium/low and spray with Pam non-fat cooking spray.
When pan is hot, add ¼ cup batter at a time. Allow pancake to cook thoroughly on first side before turning (edges will firm and bubbles will appear across entire surface when it’s ready). Because there is protein powder added, they take longer to cook than regular pancakes. Flip when ready. Remove from pan.
What is the Balance?

These pancakes have a great balance of protein, carbohydrate and a very small amount of fat.

Nutritionist's Note:

You may want to add a few nuts to the batter or on top of the pancakes, or a small amount of Smart Balance margarine to increase the fat slightly.

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