Steel Cut Oat Blueberry Pancakes

Jan 2 2013

This high fiber, high protein breakfast will help keep you feeling full throughout the morning.
Recipe courtesy of Bob’s Red Mill http://www.bobsredmill.com/recipes.php?recipe=7116
Contributed by Jen Tidwell
 

 Serves 10

Dietitian's Tip: 

For an additional twist to this already delicious meal, try adding different berries, apple sauce or mixed nuts to create a different meal every morning. Add cinnamon or nutmeg to boost the flavor. A glass of non-fat milk will add protein and help meet your daily DASH goals. 

Ingredients: 

 1-1/2 cups water
½ cup steel cut oats
1/8 teaspoon sea salt
1 cup whole wheat flour
½ teaspoon baking powder
½ teaspoon baking soda
1 egg
1 cup milk
½ cup Greek yogurt, vanilla flavor
1 cup frozen blueberries
½ cup + 2 tablespoons agave nectar

Preparation: 

In a medium pot bring water to a boil and add steel cut oats and salt. Reduce heat to a low simmer and cook until oats are tender, about 10 minutes. Remove from heat and set aside.

In a medium mixing bowl combine whole wheat pastry flour, baking powder and soda, egg, milk and yogurt. Mix until a batter is formed. Gently fold in blueberries and cooked oats.
Heat griddle or non-stick skillet heated over medium and coat with cooking spray. Spoon one quarter cup of batter onto surface and cook until pancakes begin to bubble and are slightly golden, about 2 - 3 minutes per side, working in batches if needed.
Garnish each pancake with about one tablespoon agave nectar.
 

Nutrition Information: 

 Serving size: 1 pancake
Per serving: 160 calories, 2 g total fat, 0.5 g saturated fat, 34 g carbohydrates, 5 g protein, 3 g fiber, 120 mg sodium, 8 mg potassium, 60mg calcium