Pumpkin Ricotta Pancakes - 43 g carbs, 5 g fiber, 20 g sugars
1/2 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp pumpkin pie spice
1/4 tsp salt
2 egg whites
1/4 cup unsweetened almond milk
1/4 cup canned pumpkin
1/4 cup part skim ricotta cheese
1 Tbsp packed brown sugar or sugar substitute equivalent to 1 Tbsp (NOTE)
1 Tbsp olive oil
1 1/2 tsp finely shredded orange peel, divided
1/2 tsp vanilla
1/2 tsp apple cider vinegar
1 medium orange
2 tsp honey
1/2 tsp snipped fresh mint
Nonstick cooking spray
In a medium mixing bowl combine flour, baking powder, pumpkin pie spice and salt.
In a second bowl, use a fork to combine the egg whites, milk, pumpkin puree, ricotta, brown sugar, olive oil, 1 teaspoon orange peel, vanilla and cider vinegar until creamy.
Add pumpkin mixture to reserved flour mixture. Stir just until moistened. Cover and let stand for 10 minutes.
Meanwhile peel and section orange over a small bowl. Squeeze any remaining juice from the membranes over the segments (about 2 tablespoons).
Stir in honey, mint and remaining 1/2 teaspoon of orange peel. Set aside.
Spray a griddle or heavy skillet with nonstick cooking spray. Pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. Using the back of a spoon, spread batter into 3 to 4 inch pancakes. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown. Turn over when surfaces are bubbly and edges are slightly dry.
To serve, top with orange mixture.
NOTE: If you use a sugar substitute you will have to recalculate the nutritional information.
Servings: 2
Nutrition pr Serving: 303 cal., 10 g total fat (3 g sat. fat), 10 mg chol., 574 mg sodium, 43 g carb. (5 g fiber, 20 g sugars), 12 g pro.
Diabetic Exchanges: Fat 1, Fruit 0.5, Starch 2, Lean Meat 1, Other Carb 0.5
Posted by: Darlene BC <dsharple@shaw.ca>
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