Wednesday, October 08, 2008

10 minute trainer's whole wheat pancakes

Need a boost in your morning? Put away the instant pancake batter and make your own glorious pancakes.

You'll need:
1-1/2 cups whole wheat pastry flour
2 eggs
1/4 cup canola oil
2 cups low-fat milk
2 tsp. baking soda
1/2 cup wheat germ

I like to add fruit so I suggest getting fresh blueberries

Stir all your dry ingredients in large bowl (flour, baking soda, wheat germ) until blended. In a separate bowl mix all your liquids (eggs, oil, and low fat milk). Do not mix with dry ingredients just yet. Make sure you get your griddle or frying pan heated up to around 350 degrees. When your pan is nice and ready, go ahead and throw your wet ingredients on top of your dry ingredients (that will help so the flour won't fly out of the bowl when mixing). Get a whisk and mix for around 10 seconds, do not over mix. It's okay if you see lumps they will cook out. Now you can pour your batter into the pan, after pouring to your desired size you can now add the blueberries. Flip pancake over when there are set bubbles around the edge of the pancake. The other side will probably only take half as long. Just make sure you watch your heat. After the pancakes are done, use real maple sryup. This is a great meal to start off your day, and for your nutritional plan for your Ten minute trainer workout.

Makes around 10 servings

Serving size: 3 pancakes
Cal: 210
Fat total: 9g
Saturated fat: 1g
Carbs: 24g
Fiber: 4g
Protein: 8g

1 comment:

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