Apple Pancakes

(makes 4 servings)

Ingredients:

• 1½ cups reduced-fat baking and pancake mix
  
  


• ½ tsp. apple pie spice
  
  


• 1 cup water
  
  


• 1 cup finely chopped apples (about 1 apple)
  
  

Preparation:

• Sift pancake mix and apple pie spice in large-size bowl. Add water then mix well and stir in apples.
  
  


• Coat large nonstick skillet or griddle pan lightly with butter-flavored cooking spray. Warm over medium heat. Scoop ¼-cup measures of batter onto skillet. Cook until bubbles appear on tops of the pancakes (about 2 to 3 minutes). Flip with spatula and cook 1 to 2 minutes longer, or until cooked through.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 4 g Protein, 36 g Carbohydrates, 2 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 525 mg Sodium

Potato Pancakes

(makes 12, 4” pancakes)

Ingredients:

• 6 potatoes, coarsely grated
  
  


• 1 large onion, minced
  
  


• ¼ cup 1% low-fat milk
  
  


• 1 carrot, grated
  
  


• 1 egg, beaten
  
  


• ½ cup all-purpose flour
  
  


• 1 teaspoon salt
  
  


• 1 tablespoon vegetable oil
  
  


• Ground black pepper to taste
  
  

Preparation:

• Put grated potato in a colander, set over a bowl or the sink, and drain off any excess liquid. The potato will eventually turn pink, this is normal. Let the potato sit in the bowl for about 5 minutes and press again.
  
  


• In a medium bowl, combine the potatoes with the milk, carrot, egg, and flour. Stir to mix well.
  
  


• In a large heavy skillet or non-stick pan, heat 1 tablespoon oil on medium heat.
  
  


• Add about 1/4 cup of batter per cake, turning once, until golden brown
  
  


• Transfer cakes to a plate covered with paper towels and keep warm in a low heated oven until all the cakes are ready.
  
  


• Serve potato pancakes with fresh applesauce or plain yogurt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(3 pancakes (283 g)): 277 Calories, 8 g Protein, 50 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 48 mg cholesterol, 621 mg sodium

Pancakes With Blueberry-Peach Sauce

Look for light agave nectar in health food stores. It has a more neutral flavor than dark types and tastes more like sugar in baked goods.

Serves 4

Prep time: 5 minutes

Total time: 20 minutes

Ingredients for the sauce

• 1½ cups frozen blueberries
  
  


• 1 cup frozen peach slices Pinch of nutmeg
  
  


• 1 Tbsp arrowroot powder
  
  


• ¼ cup water
  
  

Ingredients for the pancakes

• 2 large eggs
  
  


• ¼ cup light agave nectar
  
  


• 1 Tbsp vanilla extract
  
  


• ¼ cup water
  
  


• 1½ blanched almond flour
  
  


• ¼ tsp sea salt
  
  


• ½ tsp baking soda
  
  


• 1 Tbsp arrowroot powder
  
  


• 2 Tbsp grape seed or canola oil
  
  

Preparing

• In a small covered saucepan, cook blueberries, peaches, and nutmeg over medium heat for 10 to 20 minutes or until fruit is soft. Mix arrowroot powder into water. Raise heat and whisk the arrowroot liquid into the fruit for about 1 minute or until the mixture is thick and glossy. Set aside to cool as you make the pancakes.
  
  


• Blend eggs, agave nectar, vanilla, and water in a blender for 1 minute or until smooth. Add almond flour, salt, baking soda, and arrowroot powder. Process until thoroughly combined.
  
  


• Heat oil in a large skillet over medium. Ladle 1 heaping Tbsp. batter per pancake onto skillet. Cook for 2 to 5 minutes or until small bubbles form on top. Flip pancakes and cook on the other side for 1 to 2 minutes.
  
  


• Transfer pancakes to a plate (or use an ovenproof dish and place in a 250 degrees F oven to keep warm until all pancakes are done, if you like). Repeat with remaining batter, then serve topped with warm fruit sauce.
  
  

Nutrition score per serving (3 pancakes, ½ cup sauce):

462 calories, 31 g fat, 3 g saturated fat, 38 g carbs, 13 g protein, 7 g fiber, 111 mg calcium, 2 mg iron, 409 mg sodium.

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Blueberry Pancakes

Tip: This better will keep in your refrigerator for up to 3 days

Ingredients:

• ½ cup reduced-fat buttermilk


• ½ cup whole grain oat flour


• 1 large egg white, lightly beaten


• ½ tsp baking soda


• ½ tsp vanilla extract


• ½ tsp salt


• ½ cup fresh or frozen (not thawed) blueberries

Preparation:

• Preheat oven to 200 F


• Combine buttermilk, flour, egg white, baking soda, vanilla extract, and salt in bowl. Whisk just until blended. Stir in blueberries. Let stand 10 minutes.


• Heat large nonstick over medium heat until it is hot enough for a spritz of water to sizzle. Wearing oven mitt, briefly remove pan from heat to mist lightly with olive oil cooking spray. Return pan to heat.


• Pour batter in 1/8-cup dollops onto skillet to from 3 or 4 pancakes. Cook about 2 minutes, or until bubbles appear on tops and bottoms are golden brown. Flip. Cook 2 minutes more, or until browned on bottom.


• Transfer to ovenproof plate. Cover with aluminum foil. Place in oven to keep warm. Repeat with cooking spray and remaining batter to make 8 pancakes total.


• Place 4 pancakes on each of 2 serving plates. Serve immediately with syrup, if desired

Weight Loss Recipes Amount Per Serving(4 pancakes): 140 Calories, 8 g Protein, 20 g carbohydrates, 3 g Dietary Fiber, 3 g fat, < 1 g saturated fat, 5 mg cholesterol, 687 mg sodium