Golden Banana Pancakes with Fresh Raspberries
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Preparation time: 5 minutes |
4 servings (12 4-inch pancakes total) |
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Cooking time: 10 minutes |
315 calories per serving, 20% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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0.7 days younger. |
Banana, whole grain, fiber, soy milk, egg whites, berries (fiber, calcium, healthy fats, antioxidants, potassium, flavonoids, healthy protein) |
ingredients
1 cup whole wheat pancake mix, such as Aunt Jemima brand
1/3cup mashed ripe banana
¾ cup reduced-fat soy milk
2 egg whites, beaten
1 tablespoon canola oil
Butter-flavored cooking oil spray
2/3 cup pure maple syrup
11/3 cups fresh raspberries or blackberries or a combination
1 tablespoon thinly sliced mint leaves (optional)
preparation
In a large bowl, combine pancake mix, banana, soy milk, egg whites, and oil; mix just until large lumps disappear. (Do not overmix or pancakes will be tough.)
Heat a large nonstick griddle or two nonstick skillets over medium heat until hot. Coat with cooking oil spray. Drop pancake batter by scant ¼ cupfuls onto hot griddle. Turn when pancakes begin to bubble and bottoms are golden brown. Turn and continue to cook until the other side is golden brown, 30 seconds to 1 minute.
Combine syrup and berries. Transfer pancakes to serving plates; top with berry mixture and garnish with mint, if desired.
substitutions: Fat-free or 1% low-fat milk may replace soy milk, and blueberries may replace raspberries or blackberries. The dish will not be quite as pretty, but a sprinkle of fresh ground nutmeg or cinnamon can substitute for the mint; both are wonderful with banana and berries.
tips: Drop a berry or two on the uncooked side of each pancake as it cooks. The heat will gently cook the berries, and the pan will bubble and smear the berries after you flip each pancake. When the warm berries are flooded with syrup, covered with more berries, and sprinkled with mint, you may want to make another batch. Give in and go for it.
nutritional analysis
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Total fat (g) 6.9 |
Sodium (mg) 309 |
Vitamin A (RE) 22 |
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Fat calories (kc) 62 |
Calcium (mg) 104 |
Beta-carotene (RE) 48 |
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Cholesterol (mg) 22.5 |
Magnesium (mg) 30 |
Vitamin C (mg) 11 |
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Saturated fat (g) 1.5 |
Zinc (mg) 0.6 |
Vitamin E (mg) 0.6 |
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Polyunsaturated fat (g) 1.3 |
Selenium (mcg) 5 |
Thiamin B1 (mg) 0.14 |
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Monounsaturated fat (g) 3.7 |
Potassium (mg) 300 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 3.4 |
Flavonoids (mg) 1.5 |
Niacin B3 (mg) 0.8 |
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Carbohydrates (g) 57 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.2 |
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Sugar (g) 36 |
Fish (oz) 0 |
Folic acid (mcg) 18 |
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Protein (g) 5.9 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.4 |
FOR LUNCH