Food weight: 2.5
Yield: 12 pancakes (serving size: 2 pancakes)
1 cup 100% whole wheat flour
½ cup old-fashioned oat flakes, ground
¼ cup ground flaxseeds
¼ cup finely chopped walnuts
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
1 ¼ cups light soy milk
¼ cup pure maple syrup
1 large egg white
Powdered sugar, optional
Pancake syrup, optional
Serve warm, sprinkled with fresh berries, a touch of warm Vermont maple syrup and fat-free whipped topping for a real Sunday morning treat (for you and your arteries!).
Combine dry ingredients in a medium bowl to blend.
Separately combine soy milk maple syrup, and egg white in another medium bowl.
Add soymilk mixture to dry ingredients and whisk just until incorporated.
Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping and syrup to taste, garnish with fresh berries.
Nutritional Information Per Serving (2 pancakes):
Food weight: 2.5, Calories: 234, Fat: 16 g, Saturated fat: 0 g, Omega-3 ALA: 1.4 g, Cholesterol: 0 mg, Sodium: 440 mg, Carbohydrate: 35 g, Dietary Fiber: 7 g, Sugars: 11 g, Protein: 9 g