I had some apples this morning and wanted pancakes, so I made the Apple Pancakes from the Flat Belly Diet book. I like for my pancakes to have some sort of sauce (Flat Belly says to serve them naked with nuts sprinkled on top), so I came up with the Maple Applesauce at the last minute. I would love to hear other low-carb ideas for topping these pancakes.
I made a couple of minor changes to the original recipe – I added some apple pie spice and used sliced almonds instead of chopped pecans. I also used two apples instead of one. The nutritional information was recalcuated based on my changes.
These pancakes freeze very well if you have leftovers. Just zap the frozen pancakes in the microwave and mix up a small batch of the sauce for a quick breakfast when you’re on the run.
The pancakes are low in saturated fat and cholesterol. They are also a good source of calcium, phosphorus, manganese and selenium. The sauce is a good source of fiber and vitamin C.
2/3 cup whole wheat flour
2/3 cup all-purpose flour, unbleached
1/3 cup cornmeal
1 Tbsp baking powder
1/2 tsp baking soda
1 tsp ground ginger
1/2 Tbsp apple pie spice
2 cups plain nonfat yogurt
3/4 cup egg substitute
2 Tbsp canola oil
2 small apples, peeled, cored and coarsely grated
1 cup sliced almonds
Combine flours, cornmeal, baking powder, baking soda, ginger and apple pie spice in a large bowl with a whire whisk. Add yogurt, egg substitute and oil and blend well. Fold in apples.
Preheat nonstick griddle over medium heat. Just before adding batter to pan, remove griddle from heat and spray with cooking spray. Make sure you aren’t near the stove when you do this! Return the pan to the heat and immediately use a 1/4-cup measure (about 3/4 full) to drop batter onto griddle (4 pancakes fit on my square griddle). Cook for about 2 minutes or until bubbles appear on the surface; then flip pancakes and cook other side about 2 minutes. Remove pancakes to a plate and cover to keep warm. Repeat process with remaining batter.
Place 2 pancakes on a plate, top with 1 serving Maple Applesauce (see below) and sprinkle with 1 Tbsp almonds.
Makes 12 servings
Per serving (Two 3-inch pancakes): 173 calories, 7g fat (1g sat), 1mg cholesterol, 232mg sodium, 21g carb, 3g fiber, 6g sugar, 8g protein
6 cups unsweetened applesauce
1/4 cup maple syrup
2 Tbsp cinnamon
Combine all ingredients.
Makes 12 servings
Per serving: 72 calories, 0g fat (0g sat), 0mg cholesterol, 3mg sodium, 19g carb, 2g fiber, 15g sugar, 0g protein