LOW FAT/LOW SUGAR pancake recipe-1/4 cup of the mix for each pancake will approximately result in a 4'' pancake that weighs about 63 grams and is 90 calories.

Ingredients

1	cup whole wheat flour
1	cup oatmeal, quick-cooking
1	cup lowfat milk
2	oz unsweetened applesauce
2	teaspoons baking powder
1	teaspoon baking soda
1	teaspoon salt
2	egg whites
2	tbsp brown sugar

Directions

1. Beat the ingredients together until smooth.
   
   
2. Lightly cover skillet with cooking spray (PAM!) or use a non-stick surface.
   
   
3. When bubbles form, turn the pancake over and cook other side until golden brown.
   
   
4. ----------------------------------------------------------------------
   
   
5. NOTES:
   
   
6. Each pancake is then about 90 calories.
   
   
7. Eliminating added sugar will reduce the calories of each pancake to 90 calories each.
   
   
8. The skim milk is 80 per cup.
   
   
9. Any type unsweetened applesauce will do. (Treetop was used here)
   
   
10. May use 1/4 cup sugar free maple syrup for an additional 10-30 calories (depending on the brand).
    
    
11. Adding 1/2 cup of blueberries to the mixture merely increases the calories to 105 per pancake.
    
    
12. Adding 1/2 cup chocolate chips increases the calories to 150 per pancake.
    
    
13. Substituting 1/4 cup yoplait blueberry flavored fat free yogurt will result in 100 calories per pancake.
    
    

Categories

Breakfast, Brunch

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in saturated fat Very low in cholesterol High in manganese High in phosphorus High in selenium

Bad points High in sodium