The Big Book of Diabetic Desserts

 

Preparation time: 10 minutes

Cook time: 5–7 minutes

Yield: 4 servings (16 pancakes total)

INGREDIENTS

1⁄2 cup all-purpose flour

3⁄4 cup whole-wheat flour

2 teaspoons apple juice concentrate

2 teaspoons baking powder

1⁄4 teaspoon salt

1-1⁄2 teaspoons unsweetened applesauce

1-1⁄4 cups low-fat milk

1⁄8 teaspoon almond extract

3 egg whites, or 6 tablespoons egg substitute

3⁄4 cup fresh blueberries, or frozen berries, thawed

1 tablespoon almond slivers, crushed

Nonstick cooking spray

PREPARATION

1.In a bowl, combine the all-purpose flour, whole-wheat flour, apple juice concentrate, baking powder, and salt; set aside.

 

2.In another bowl, combine the applesauce, milk, almond extract, egg whites, blueberries, and almonds; stir well.

3.Add the flour mixture. Stir until you achieve a fairly smooth batter consistency, approximately 2 minutes. Feel free to leave a few lumps, because overmixing can result in a tougher finished pancake.

 

4.Coat a large skillet with the cooking spray; place over medium heat until hot.

Spoon 1/4 cup batter for each pancake. When bubbles form on top of the pancakes, turn them over. Cook until the bottom of each pancake is golden brown.

Per serving: Kcalories 209 (From Fat 21); Fat 2g (Saturated 1g); Cholesterol 3mg; Sodium 419mg; Carbohydrate 38g (Dietary Fiber 4g); Protein 10g.