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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM


Healthy Recipes: Cranberry Oatmeal Pancakes
By News Release
Feb 17, 2009 - 10:33:53 AM

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A Quick Healthy Breakfast

Cranberry Oatmeal Pancakes

Pancakes made from most mixes aren’t what you’d call nutritional all-stars. They are usually low in fiber and quite high in sodium. Topped with additional butter and maple syrup, the fat and calories climb even higher. This pancake makeover employs quick-cooking oats to increase the nutritional value without compromising on convenience. In addition, the oats provide added dietary fiber, which experts note may play a role in reducing risk of colorectal cancer.

Oatmeal Pancakes with Cranberries

    * 1 cup plain low-fat yogurt
    * 1 cup low-fat milk
    * 1 tsp. vanilla
    * 2 Tbsp. canola oil
    * 1/2 cup dried cranberries
    * Cooking spray
    * Powdered sugar (optional)
    * Juice of 1 lemon (optional)
    * 1/2 cup all-purpose flour
    * 1/4 cup whole-wheat flour
    * 1/4 tsp. salt
    * 1 Tbsp. sugar
    * 1/2 tsp. baking powder
    * 3/4 tsp. baking soda
    * 3/4 cup quick-cooking (not instant) oats
    * 2 egg whites, lightly beaten

Preheat the oven to 200 degrees.

In a medium bowl, sift together all-purpose and whole-wheat flours. Add the remaining dry ingredients and mix well.

In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes.

Spray a griddle or large, flat pan with cooking spray. Heat to medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes.

As you make more pancakes, keep the finished pancakes in the warmed oven on a cookie sheet, separated with parchment paper.

When ready to serve, lightly dust pancakes with powdered sugar and a squeeze of fresh lemon juice.

Makes 5 servings.

Per serving: 260 calories, 8 g total fat (1 g saturated fat), 39 g carbohydrate, 9 g protein, 3 g dietary fiber, 440 mg sodium.

*****




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