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Pancakes with Blueberry Vanilla Sauce

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Pancakes with Blueberry Vanilla Sauce

Nutrition Facts

Pancakes with Blueberry Vanilla Sauce
CaloriesCalories
244 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
×
Calories 244
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 49 mg
Sodium 225 mg
Total Carbohydrate 40 g
Dietary Fiber 3 g
Sugars 18 g
Added Sugars 8 g
Protein 8 g

Dietary Exchanges
1 1/2 starch, 1 fruit, 1/2 lean meat, 1 fat

Ingredients

Servings   4   Serving Size    2 pancakes, 1/4 cup sauce and 2 tablespoons yogurt

Sauce

  • 2 teaspoons cornstarch
  • 1/3 cup water
  • 1 cup blueberries
  • 1 tablespoon sugar
  • 1 1/2 teaspoons vanilla extract

Pancakes

  • 1/2 cup quick-cooking rolled oats
  • 1/2 cup whole grain sorghum flour
  • 1 1/2 tablespoons firmly packed light brown sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup fat-free milk
  • 1/2 cup unsweetened applesauce
  • 1 large egg
  • 1 tablespoon canola or corn oil

*****

  • 1/2 cup fat-free, plain Greek yogurt

Directions

Tip: Click on step to mark as complete.

  1. If your griddle isn’t large enough to cook 8 pancakes, preheat the oven to 200˚F. Place a cooling rack on a baking sheet. Set aside.
  2. Put the cornstarch in a medium saucepan. Add the water, stirring to dissolve. Stir in the blueberries and 1 tablespoon sugar. Bring to a boil over medium-high heat. Boil for 1-2 minutes, or until the sauce has slightly thickened. Remove from the heat. Stir in the vanilla. Cover to keep warm. Set aside.
  3. In a medium bowl, stir together the oats, sorghum flour, brown sugar, baking powder and cinnamon.
  4. In a small bowl, whisk together the milk, applesauce, egg and oil. Stir into the flour mixture until the batter is just moistened but no flour is visible. (Don’t overmix or the pancakes will be tough.)
  5. Heat a nonstick griddle over medium heat. Test the temperature by sprinkling a few drops of water on the griddle. If the water evaporates quickly, the griddle is ready. Pour ¼ cup batter for each pancake onto the griddle. Cook for 2 to 3 minutes, or until tiny bubbles appear on the surface and the bottoms are golden brown. Turn the pancakes over. Cook for 1 to 2 minutes, or until cooked through and golden brown on the bottoms. (The USDA recommends cooking egg dishes to 160˚F.) If you have more batter to use, place the pancakes in a single layer on the cooling rack, leaving some space between them. Transfer to the oven to keep warm. Repeat with the remaining batter (you should have a total of 8 pancakes).
  6. Transfer the pancakes to plates. Spoon the sauce over the pancakes. Top each serving with 2 tablespoons yogurt.

Cooking Tip: You can prepare the batter up to two days in advance, refrigerate it in an airtight container, cook just the amount you need and save the rest. The sauce, however, has the best texture and flavor on the day you make it.
 

Nutrition Facts

Pancakes with Blueberry Vanilla Sauce
CaloriesCalories
244 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
×
Calories 244
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 49 mg
Sodium 225 mg
Total Carbohydrate 40 g
Dietary Fiber 3 g
Sugars 18 g
Added Sugars 8 g
Protein 8 g

Dietary Exchanges
1 1/2 starch, 1 fruit, 1/2 lean meat, 1 fat

Ingredients

Servings   4   Serving Size    2 pancakes, 1/4 cup sauce and 2 tablespoons yogurt

Sauce

  • 2 teaspoons cornstarch
  • 1/3 cup water
  • 1 cup blueberries
  • 1 tablespoon sugar
  • 1 1/2 teaspoons vanilla extract

Pancakes

  • 1/2 cup quick-cooking rolled oats
  • 1/2 cup whole grain sorghum flour
  • 1 1/2 tablespoons firmly packed light brown sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup fat-free milk
  • 1/2 cup unsweetened applesauce
  • 1 large egg
  • 1 tablespoon canola or corn oil

*****

  • 1/2 cup fat-free, plain Greek yogurt

Directions

Tip: Click on step to mark as complete.

  1. If your griddle isn’t large enough to cook 8 pancakes, preheat the oven to 200˚F. Place a cooling rack on a baking sheet. Set aside.
  2. Put the cornstarch in a medium saucepan. Add the water, stirring to dissolve. Stir in the blueberries and 1 tablespoon sugar. Bring to a boil over medium-high heat. Boil for 1-2 minutes, or until the sauce has slightly thickened. Remove from the heat. Stir in the vanilla. Cover to keep warm. Set aside.
  3. In a medium bowl, stir together the oats, sorghum flour, brown sugar, baking powder and cinnamon.
  4. In a small bowl, whisk together the milk, applesauce, egg and oil. Stir into the flour mixture until the batter is just moistened but no flour is visible. (Don’t overmix or the pancakes will be tough.)
  5. Heat a nonstick griddle over medium heat. Test the temperature by sprinkling a few drops of water on the griddle. If the water evaporates quickly, the griddle is ready. Pour ¼ cup batter for each pancake onto the griddle. Cook for 2 to 3 minutes, or until tiny bubbles appear on the surface and the bottoms are golden brown. Turn the pancakes over. Cook for 1 to 2 minutes, or until cooked through and golden brown on the bottoms. (The USDA recommends cooking egg dishes to 160˚F.) If you have more batter to use, place the pancakes in a single layer on the cooling rack, leaving some space between them. Transfer to the oven to keep warm. Repeat with the remaining batter (you should have a total of 8 pancakes).
  6. Transfer the pancakes to plates. Spoon the sauce over the pancakes. Top each serving with 2 tablespoons yogurt.

Cooking Tip: You can prepare the batter up to two days in advance, refrigerate it in an airtight container, cook just the amount you need and save the rest. The sauce, however, has the best texture and flavor on the day you make it.
 

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