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Whole-grain low-fat toaster pancakes
Make up a big batch of these low-fat, whole-grain snacks, and then take them to work with you and reheat them in the toaster! These hearty pancakes use whole wheat and ground oats and make a great low-sugar low-fat snack.The secret to the texture of these pancakes is to use ground-up rolled oats mixed with the whole wheat flour – if you use only whole wheat flour then the pancakes come out a bit gummy. I grind up a large batch of oats at once and keep them in a container in the cupboard so they are ready to use.Soy milk doesn’t seem to work as a good substitute for milk in this recipe and keeps the pancakes from browning properly. (If you’re lactose intolerant you could still make the pancakes and they’d be OK, but I recommend using skim milk if it is something you can eat.)

Ingredients

  • 2 cups quick-cooking oats
  • 2 cups whole wheat flour
  • 1 Tbsp baking powder
  • ¼ cup liquid egg white or 2 egg whites (or 1 large egg if you don’t mind a little extra fat)
  • 3 cups nonfat milk, plus extra
  • 1 Tbsp vanilla
  • ½ cup Splenda or stevia to equal ½ cup sugar
  • 1 cup fresh or frozen blueberries



Directions

  • In a coffee grinder or a spice grinder, grind the oats until they are resemble a coarse flour.
  • In a large bowl, mix the ground oats, flour, Splenda or stevia, baking powder and baking soda.
  • In another bowl combine, milk, vanilla and egg whites (or egg).
  • Add the wet ingredients to the dry ingredients and mix.
  • The pancake batter will be really thick, which results in pancakes that solid enough to reheat in the toaster. If you aren’t planning on reheating them in the toaster, or if you just like thinner pancakes, add a bit more milk until you get the consistency you like.
  • Stir in blueberries. Frozen blueberries will start to bleed out streaks of blue, which will turn the batter grey if you stir it too much, so mix lightly (unless, of course, you like grey pancakes).
  • Heat a large nonstick griddle. For each pancake, pour about ⅓ cup batter onto the griddle. There is no need to use oil or cooking spray if the nonstick surface is in good condition. Keep the pancake about the diameter of a bagel so it will fit in the toaster later.
  • Cook each pancake for about 4-6 minutes until the bottom is lightly browned. Because these pancakes are thicker than normal, you probably won’t see bubbles form and break on the surface.
  • Flip pancakes over and cook another 2 minutes.
  • Remove from the griddle, and cool on a cooling rack.
  • Once cool, store the pancakes in an airtight container in the refrigerator.
  • Reheat the pancakes in a regular toaster.
Toaster pancakes (whole grain, non-fat) Makes 12
Calories 150
Total Fat 1.3g
Total Carbohydrate 36.7g
   Dietary Fiber 5.5g
   Sugars 4.3g
Protein 7.3g
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