Golden Banana Pancakes with Fresh Raspberries
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 4 (12 4-inch pancakes total)
Calories: 315 per serving
Percent from Fat: 20%
Cusine: American, Vegetarian
Food as MedicineSM Ingredient: Raspberries
Food as MedicineSM TipRaspberries contain ellagic acid, a powerful antioxidant that helps neutralize free radicals.
Culinary Taste TipMaple syrup — or the syrup of your choice — blends with the sweetness of berries and enhances their flavor.
Culinary Technique TipA ripe banana not only has more nutrients than unripened, but they mash much more easily for use in the pancake batter.
Ingredients1 cup whole wheat pancake mix, such as Aunt Jemima brand
One-third cup mashed ripe banana
Three-quarter cup reduced-fat soy milk
2 egg whites, beaten
1 tablespoon cooking oil spray
Two-third cup pure maple syrup
1 and one-third cups fresh raspberries or blackberries or a combination
1 tablespoon thinly sliced mint leaves (optional)
PreparationIn a large bowl, combine pancake mix, banana, soy milk, egg whites, and oil; mix just until large lumps disappear. Do not over mix or pancakes will be tough. Heat a large nonstick griddle or two nonstick skillets over medium heat until hot. Coat with cooking oil spray. Drop pancake batter by scant one-quarter cupfuls onto hot griddle. Turn when pancakes begin to bubble and bottoms are golden brown. Turn and continue to cook until the other side is golden brown, 30 seconds to 1 minute. Combine syrup and berries. Transfer pancakes to serving plates; top with berry mixture and garnish with mint, if desired.
SubstitutionsFat-free or 1% low-fat milk may replace soy milk, and blueberries may replace raspberries or blackberries. The dish will not be quite as pretty, but a sprinkle of fresh ground nutmeg or cinnamon can substitute for the mint; both are wonderful with banana and berries.
Nutritional AnalysisTotal fat (g): 6.9;Fat calories (kc): 62;Cholesterol (mg): 22.5;Saturated fat (g): 1.5;Polyunsaturated fat (g): 1.3;Monounsaturated fat (g): 3.7
Fiber (g): 3.4;Carbohydrates (g): 57;Sugar (g): 36;Protein (g): 5.9;Sodium (mg): 309;Calcium (mg): 104;Magnesium (mg): 30
Zinc (mg): 0.6;Selenium (mcg): 5;Potassium (mg): 300;Flavonoids (mg): 1.5;Lycopene (mg): 0;Vitamin A (RE): 22;Beta-carotene (RE): 48
Vitamin C (mg): 11;Vitamin E (mg): 0.6;Thiamin B1 (mg): 0.14;Riboflavin B2 (mg): 0.2;Niacin B3 (mg): 0.8;Vitamin B6 (mg): 0.2;Folic acid (mcg): 18;Vitamin B 12 (mcg): 0.4
Comments on Golden Banana Pancakes with Fresh Raspberries
I loved this recipe and the tip about dropping a couple berries on the pancake while it cooks! I've made it three times already.
PLEASE......AGAIN WITH THE PANCAKE MIX.....THIS IS FOR HYPERTENSION.....HELLO......WHAT ABOUT THE SODIUM....???????
I use Arrowhead Mills, all-natural, organic, whole grain and gluten free mix for my pancaked and I cant wait to try this recipe. I may be a better choice then Aunt J.
I added some walnuts and it was delicious.
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