Wednesday, February 22, 2012
Fiber-Rich, Low-Fat Pancakes!
I know, I know... the only pancakes us Jews are famous for are fried in oil and stuffed with potatoes, onions and salt. But that's got to change, at least just for everyday eating; After a 25 pound weight loss over the past four months (yay!!), I am absolutely thrilled to be lightening up recipe after recipe. We have our comfort classics for the holidays and every Shabbos, but I feel strongly that we have to eat healthier on a daily basis so we can enjoy special meals and times together for many years to come.
I got a breakfast pancake idea from someone at my Weight Watchers group, and I adapted it for a family meal of breakfast for dinner (my favorite time for breakfast!). This recipe makes 8 medium-sized, heart-healthy, low-fat pancakes.
1 cup quick oats
3/4 cup water
1 and 1/3 cup refrigerated egg whites
1/2 tsp salt
2 tsp cinnamon
1 tbsp pure maple syrup (or more, if desired)
2 tsp brown sugar (or more, if desired)
cooking spray and a non-stick skillet or frying pan
Add the oats to a mixing bowl and moisten the oats with the water, mixing with a fork until all the oats are moistened. Then, add the rest of the ingredients and mix until incorporated. Heat a cooking sprayed skillet to medium high heat, and add 1/3 cup of the mixture. If the oats pool in the middle of the pancake, press them gently toward the outer corners with a fork. Flip after approximately 1-2 minutes or as you start to see the sides curl up and brown. Add cooking spray after each pancake as necessary, and Keep warm in an 220 degree oven for up to one hour. (WW: Yields 8 pancakes, 2 points per pancake). The recipe easily doubles for a larger family or a husband with a strong interest in pancakes.
Serve hot with fruit on the side (berries and winter melons are perfect!) and, if you have it in your budget, a little dash of maple syrup (1 WW point per tbsp).
Note: With many egg whites-based pancakes on the Internet, a tsp of baking powder is recommended to add to the batter right before frying. I haven't tried this, but it purports to help the pancakes rise a bit and feel a more pillow-like. Let me know if you try it!
Posted by kosherliz at 8:46 AM