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Blueberry-Pecan Pancakes

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  • Prep 10 min
  • Total 30 min
  • Ingredientes 12
  • Porciones 12
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You can make these delicious pancakes with either fresh or frozen blueberries. From Prevention® Healthy Cooking.
por Qué Rica Vida Cocina
Actualizada Sep 20, 2016
  • Guardar
  • Comparte
  • Mantener la pantalla

Ingredientes

  • 1 cup Gold Medal™ unbleached or all-purpose flour
  • 1/2 cup whole-wheat flour
  • 1/2 cup oat bran
  • 1/2 cup chopped pecans
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup molasses
  • 1 cup boiling water
  • 1 cup fat-free vanilla yogurt
  • 2 large eggs
  • 1 tablespoon canola oil
  • 1 cup fresh blueberries or Cascadian Farm™ frozen organic blueberries

Instrucciones

  • 1
    Coat a large nonstick skillet with cooking spray and set over medium heat.
  • 2
    In a small bowl, combine unbleached or all-purpose flour, whole-wheat flour, oat bran, pecans, baking soda, and salt.
  • 3
    In a large bowl, combine molasses and water. Stir in yogurt, eggs, and oil. Pour molasses mixture into flour mixture. Mix just until moistened. Gently stir in blueberries. Pour batter by 1/3 cupfuls into the skillet, making a few at a time. Cook 2 to 3 minutes, or until bubbly and edges look dry. Turn and cook 1 minute, or until underside is golden. Serve immediately

Consejos de expertos

  • consejo 1
    Start your day off right with dairy, fruit and whole grains—three healthy food choices that experts recommend we try to enjoy every day.
  • consejo 2
    Eat Great, Lose Weight from Prevention® (2000) p. 66.

Información Nutricional

170 Calorías, 6g Grasa total, 5g Proteína, 25g Carbohidratos totales, 9g Azúcares

Información Nutricional

Porción: 1 Serving
Calorías
170
Calorías derivadas de la grasa
50
Grasa total
6g
9%
Grasa saturada
1g
4%
Grasas trans
0g
Colesterol
35mg
12%
Sodio
180mg
7%
Potasio
230mg
7%
Carbohidratos totales
25g
8%
Fibra dietética
3g
10%
Azúcares
9g
Proteína
5g
% Valor Diario*:
Vitamina A
0%
0%
Vitamina C
0%
0%
Calcio
6%
6%
Hierro
8%
8%
Intercambios:
1 1/2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

  • You can make these delicious pancakes with either fresh or frozen blueberries. From Prevention® Healthy Cooking.
  • Trademarks referred to herein are the properties of their respective owners.
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