Banana Nut Pancakes

Oct 10 2012

Breakfast isn’t just the most important meal anymore. With these hearty pancakes it is now the most delicious too!
Recipe adopted from www.skinnytaste.com
 

Serves 6

Dietitian's Tip: 

Forgo the syrup and top with one cup non-fat vanilla yogurt instead. The extra protein will help keep you full throughout the morning. You’ll also satisfy one of three recommended dairy servings for the day.

Ingredients: 

1 cup whole wheat flour
2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1 large banana, mashed
1 cup 1% milk
3 large egg whites
2 tsp oil
1 tsp vanilla
2 tbsp chopped walnuts
 

Preparation: 

Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

Heat a large skillet on medium heat. Spray cooking spray to lightly coat griddle. Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter.
 

Nutrition Information: 

Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates, 7 g protein, 3 g fiber, 331 mg sodium, 201 mg potassium, 39 mg magnesium, 95 mg calcium