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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 2 |
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Whole-wheat pancakes are as tasty as the buttermilk kind. They also offer extra fiber, which will keep you feeling so full that you'll need only a light lunch. Ingredients:
vegetable-oil cooking spray |
3/4 cup whole-wheat pancake mix |
3/4 cup skim milk |
1 egg (for 33 mg less cholesterol, 0.5 g less saturated fat and 65 mg more omega-3 fatty acids, look for omega-3 specialty eggs such as eggland's best.) |
1/4 cup maple syrup |
1 cup frozen blueberries or frozen strawberries, thawed (optional) |
4 slices reduced-fat (30 or 40 percent) center-cut bacon |
vegetable-oil cooking spray |
4 egg whites (or 1/2 cup egg substitute) |
2 whole eggs (for cholesterol and saturated fat savings, use eggland's best.) |
1/4 cup nonfat milk |
1/4 tsp black pepper |
1/4 tsp onion powder (optional) |
Directions:
1. For pancakes Coat a nonstick skillet with cooking spray and heat over low to medium. Whisk together pancake mix, milk, and egg. Pour 4 medium-sized pancakes (about 1/4 cup batter each) onto the hot skillet. Cook about 3 minutes; flip and cook about 3 minutes more. Transfer to serving plate and keep warm until eggs are cooked. Serve with syrup (and berries, if desired).
2. For bacon: Prepare according to package directions; drain on 2 paper towels. Transfer to serving plate after 5 minutes; keep warm.
3. For eggs: Coat a nonstick skillet with cooking spray and heat over low to medium. Thoroughly whisk together all ingredients. Pour into skillet and stir occasionally to scramble. Transfer to serving plate with pancakes and bacon and serve immediately.
4. Nutritional analysis per serving: 499 calories, 11 g fat (4 g saturated fat), 71.5 g carbohydrates, 30g protein, 3.5 g fiber Nutritional analysis provided by Self
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