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Pancakes de Avena con Miel de Maple y Arándano
Prep25min
Total25min
Ingredientes13
Porciones6
Ingredientes
Syrup
1/2taza de miel de maple
1/4de taza de salsa de arándano con bayas enteras
Pancakes
1/2taza de avena de cocimiento rápido o de estilo antiguo
1/4taza de harina para todo uso
1/4taza de harina de trigo integral
3/4taza de leche buttermilk
1/4taza de leche
1cucharada de azúcar
2cucharadas de aceite de canola
1cucharadita de polvos de hornear
1/2cucharadita de bicarbonato de sodio
1/2cucharadita de sal
1huevo
Instrucciones
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1
En una cacerola de 1 cuarto de galón calienta los ingredientes del jarabe a fuego medio, revolviendo de vez en cuando, hasta que la salsa de arándano se funda; mantenla tibia.
2
Calienta la placa o comal a 375°F o calienta una sartén de 12 pulgadas a fuego medio. Engrasa con aceite de canola si es necesario (o aplica spray para cocinar antes de calentarla).
3
Bate en un tazón mediano todos los ingredientes de los pancakes con un batidor de huevo o de alambre, sólo hasta que se combinen bien. (Para hacer pancakes más delgados, añade de 2 a 4 cucharadas adicionales de leche.) Para cada pancake, vierte en el comal caliente un poco menos de un cuarto de taza de masa, sirviendo con una jarra. Cuece los pancakes hasta que se esponjen y sus orillas se sequen. Voltéalos; cuécelos del otro lado hasta que se doren bien.
4
Corona cada porción (2 pancakes) con 2 cucharadas de jarabe.
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La avena al estilo antiguo es 100 por ciento integral; si la usas en alimentos horneados les estarás añadiendo una textura sustanciosa y rica, y una buena cantidad de fibra.
Porción de granos integrales: ½.
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Información Nutricional
Porción:
Calorías
250
Calorías derivadas de la grasa
60
Grasa total
7g
11%
Grasa saturada
1g
6%
Grasas trans
0g
Colesterol
40mg
13%
Sodio
460mg
19%
Potasio
135mg
4%
Carbohidratos totales
42g
14%
Fibra dietética
2g
6%
Azúcares
19g
Proteína
5g
% Valor Diario*:
Vitamina A
0%
0%
Vitamina C
0%
0%
Calcio
10%
10%
Hierro
6%
6%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1 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 1/2 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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