Heart-Healthy Recipe: Broiled Salmon with Peach & Avocado Salsa
Whether you're meal-prepping or cooking for a crowd, try out this recipe featuring a healthy combination that does not skip out on flavor.
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Patient Education5 Minute ReadMay | 16 | 2019
Here is an easy recipe that throws a healthy twist on a classic breakfast. Featuring white whole wheat flour and chopped pecans, these pancakes are a tasty way to add more protein, iron, calcium and other nutrients to your first meal of day. Make it a well-rounded meal by adding cottage cheese and mandarin oranges on the side.
Pecans
Skim milk
Low fat cottage cheese
Eggs
1-16 oz can (unsweetened) sweet potatoes or yams
Mandarin oranges
Pantry ingredients: baking powder; pumpkin pie spice; canola oil; salt; vanilla extract; all-purpose flour;
white whole wheat flour; dark brown sugar
Combine flour, half the pecans (2 tbsp), baking powder, spice(s) and salt in a large bowl. In a medium sized bowl, combine the milk, sugar, oil (1 tbsp), vanilla extract and eggs. Add these wet ingredients to the flour mixture and mix until smooth. Stir in sweet potatoes.
Heat a griddle or sauté pan. Pour enough canola oil to grease the griddle or pan. Spoon about ¼ cup batter (per pancake) onto your hot cooking surface. Flip each pancake when bubbles start to form on the surface and the edges look cooked. Cook about 1 minute more, or until both sides are golden.
(Turn down the heat if the pancakes start to brown too quickly.) Repeat with the remaining batter until all batter has been used, using additional oil to grease the pan as needed. Sprinkle pancakes with the remaining pecans.
White whole wheat flour will produce a lighter whole grain pancake. If you can’t find it, try using equal parts whole wheat and all purpose flour (the recipe calls for 1¼ cups of flour in total).
4 servings (¾ cup each)
Calories: 310 calories
Protein: 8 g
Sodium: 345 mg
Carbohydrate: 37 g
Fiber: 3 g
Fat: 15 g
Sat Fat: 1.5 g
Starch: 1 serving pancakes
Protein: ½ cup 1% cottage cheese (80 calories)
Fruit: ½ cup canned mandarin oranges, in their own juices (35 calories)
Freeze leftover pancakes and reheat them in a microwave whenever you need a quick breakfast.
This article originally appeared on MGHBeFit.com, an employee wellness program sponsored by MGH Nutrition and Food Services.
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Whether you're meal-prepping or cooking for a crowd, try out this recipe featuring a healthy combination that does not skip out on flavor.
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