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July 16, 2006
Sweet Potato and Pecan Flapjacks
1 1/4 cups all-purpose flour (about 5 1/2 ounces)
1/4 cup chopped pecans, toasted
3 tablespoons yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 cup fat-free milk
1 cup mashed cooked sweet potato
3 tablespoons brown sugar
1 tablespoon canola oil
1/2 teaspoon vanilla extract
2 large egg yolks
2 large egg whites, lightly beaten
Cooking spray
Lightly spoon all-purpose flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a large bowl, stirring with a whisk.
Combine milk, sweet potato, sugar, oil, vanilla, and egg yolks, stirring until smooth; add to flour mixture, stirring just until combined. Beat egg whites with a mixer at high speed until soft peaks form; fold egg whites into batter. Let batter stand 10 minutes.
Heat a nonstick griddle or nonstick skillet over medium-high heat. Coat griddle or pan with cooking spray. Spoon about 1/4 cup batter per pancake onto griddle or pan. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 2 minutes or until bottoms are lightly browned.
Yield: 6 servings (serving size: 2 pancakes)
CALORIES 276(26% from fat); FAT 7.9g (sat 1.1g,mono 4.1g,poly 2.1g); PROTEIN 7.7g; CHOLESTEROL 71mg; CALCIUM 166mg; SODIUM 419mg; FIBER 2.8g; IRON 2.7mg; CARBOHYDRATE 43.7g
Posted by carcharhinid at July 16, 2006 03:12 PM