Recipe of the Week - Banana Nut Pancakes

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Calling all banana lovers to these low fat, whole wheat banana nut pancakes, rich in potassium, fiber and flavor – tastes like banana nut bread in a pancake!

INGREDIENTS

  • 1 cup whole wheat flour, or white whole wheat flour

  • 2 tsp baking powder

  • 1/4 tsp salt

  • 1/4 tsp cinnamon

  • 1 large banana, very ripe, mashed

  • 1 cup 1% milk

  • 3 large egg whites

  • 2 tsp oil

  • 1 tsp vanilla

  • 2 tbsp chopped walnuts, optional

  • olive oil or butter flavor cooking spray

INSTRUCTIONS

  • Mix all dry ingredients in a bowl. Beat the egg whites until fluffy.

  • Combine milk, oil, vanilla and mashed bananas in a bowl and mix until smooth. Add the egg whites and mix.

  • Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

  • Heat a large nonstick skillet on medium heat.

  • Spray with oil to lightly coat and pour 1/4 cup of pancake batter.

  • When the pancake starts to bubble and the edges begin to set, flip the pancakes.

  • Repeat with the remainder of the batter.

NOTES

  • Makes about 3 cups of batter which yields 12 pancakes.

Pancake Variations:

  • Dairy Free Milk: Swap milk for almond milk, or whatever milk you enjoy.

  • Spices: Add a dash of nutmeg.

  • Nuts: Sub pecans for walnuts, macadamia nuts or omit them if you prefer.

  • Toppings: Top your pancakes with sliced bananas or strawberries, melted peanut butter, honey or maple syrup.

  • WITHOUT NUTS:

    • Calories: 129 • Fat: 2.5 g • Protein: 6.3 g • Carb: 21.8 g • Fiber: 3.0 g

Nutrition Information

  • Serving Size: 2 Pancakes

  • Calories: 146

  • Carbohydrates: 22g

  • Protein: 7g

  • Fat: 4g

  • Saturated Fat: 0.5g

  • Cholesterol: 2mg

  • Sodium: 209mg

  • Fiber: 3.1g

  • Sugar: 5g