nutritional information

Per SERVING:

  • Calories: 433
  • Protein: 11 g
  • Total Fat: 10 g
  • Saturated Fat: 1.5 g
  • Carbohydrates: 77 g
  • Cholesterol: 57 mg
  • Sodium: 746 mg
  • Fiber: 7 g
  • Sugar: 32 g

Banana-Cornmeal Pancakes

Banana-Cornmeal Pancakes

Serves 4 (makes 12 pancakes)

30 minutes or fewer

These stay tender as they cool, so you can reheat leftovers with equally delicious results.
  • 1 cup whole-wheat pastry flour
  • ⅓ cup cornmeal
  • 1 Tbs. baking powder
  • ¾ tsp. baking soda
  • 2 medium bananas
  • 1 ½ cups low-fat vanilla yogurt
  • 1 large egg
  • 2 Tbs. brown rice syrup
  • 1 ½ Tbs. vegetable oil
  • ¼ cup raisins
  • ¼ cup chopped pecans or almonds, optional
  1. Whisk together flour, cornmeal, baking powder and baking soda in mixing bowl. Purée bananas, yogurt, egg, brown rice syrup and oil in blender until smooth. Fold wet ingredients into flour mixture, and stir until smooth. Stir in raisins and nuts. Let batter rest 10 minutes. Add a little water if too thick.
  2. Heat nonstick griddle over medium-low heat until drop of water sizzles on surface. Coat with cooking spray.
  3. Pour scant 1/4 cup batter onto griddle for each pancake. Cook 2 to 3 minutes, or until bubbles appear near edges of pancakes. Flip, and cook 1 to 2 minutes more, or until golden. Serve with syrup and fresh fruit, if desired.
February 2007

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comments

32 grams of sugar to start my day? Even with 11 grams of protein to offset it, this is still a lot of sugar.

Bonnie - 2012-07-13 21:27:34

I made these for breakfast with no egg. It came out perfectly fine, the trick is to maintain a medium to low flame while cooking the pancakes. My daughter and my husband loved it.

KK - 2011-12-07 07:41:42