Sunday, January 3, 2010

Healthy and Delicious High Fiber Pancakes

Healthy and delicious high fiber pancakes made with baking mix, oat bran and wheat germ.

Healthy and Delicious High Fiber Pancakes

One thing that I love to do at the beginning of the year is to try to work out of my pantry as much as possible to sort of clear out the old. It can be a sort of fun challenge to do, and right now I have a pretty full pantry to work from, so coming up with recipes shouldn't be too difficult.

Last year I happened to have a very large box of Bisquick that I purchased to make my sausage balls over the holidays. They were out of my usual Pioneer mix and literally the one and only box of baking mix left on the shelf at the time was a huge box of Bisquick. I also had oat bran and wheat germ in the freezer, so I thought I would combine that Bisquick with those fiber rich nutrients and try to healthy-up some pancakes, using what I had. You can certainly reduce fat by substituting one egg white for one of the eggs, and using the Heart Smart version of Bisquick instead of the original version.

Oat bran and wheat germ are both a great source of B vitamins, minerals, good fats, protein, and both contain heart healthy soluble fiber, known to help lower bad cholesterol. There is some indication that they both may improve muscular function and endurance and could favorably alter metabolism.

Even the hubs commented on how good these pancakes were, and trust me, if he had any semblance that these might be considered "healthy" he wouldn't touch them, and believe me, getting extra fiber into that meat eater can be a challenge. I added a bit of pure butter to give them some buttery flavor, and topped them with sugar free syrup and some mixed berries. Just delicious!

As you see here below, this batter is real thick, looking almost like oatmeal, but once placed into the pan to cook it will spread a bit and create about 10 nice, thick pancakes as shown in the picture above. If it's too thick for you, just thin it out a bit with a splash or two of extra milk, adding just a little bit at time to get it to the consistency you like. You can also make these into much smaller medallions if you prefer.



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Recipe: Healthy and Delicious High Fiber Pancakes

©From the Kitchen of Deep South Dish
Prep time: 10 min |Cook time: 15 min | Yield: About 5 servings

Ingredients
  • 2 cups of baking mix
  • 2 large whole eggs, beaten
  • 1-1/2 cups of fat free milk
  • 1/2 cup of wheat germ
  • 1/2 cup of oat bran
Instructions

Mix together the baking mix, wheat germ and oat bran. Add the eggs and milk and stir to mix together well. Batter will be quite thick but you can thin it down using just a bit of extra milk.

For larger pancakes, scoop 1/4 to 1/3 cup measure of batter into a non-stick skillet that has been sprayed with butter flavored cooking spray. Can also spoon into smaller medallions. Once they begin to look dry around the edges, check the underside and flip over.

Serve with sugar free syrup and mixed berries.

Makes about 10 large pancakes or 5 servings with 6.7 grams of fiber per serving,6.5 Weight Watchers points per serving (2 pancakes) using original Bisquick, with 2 tablespoons syrup and mixed berries.

Source: http://deepsouthdish.com

©Deep South Dish
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Posted by on January 3, 2010
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6 comments:

  1. Healthy sounds good but even better with delicious! I have already printed this one out. Thank you for sharing.

    ReplyDelete
  2. These look absolutely delicious. Thanks for sharing.

    ReplyDelete
  3. I'm also trying to work through my pantry and my freezer. I have toooo much stuff.

    ReplyDelete
  4. Ha ha, I'm like your husband. Just don't tell me it's good for me;)

    ReplyDelete
  5. The pancakes look nice and light. This is a great way to get a little 'healthy' in a days eating!

    ReplyDelete
  6. I'm really glad I saw this!!! I love high fiber and "oat" pancakes, but my husband hates them. This looks like the perfect compromise!

    ReplyDelete

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