Whole-grain Sweet-potato Pancakes
Filled with whole-grain goodness and rich in vitamin A, these easy-to-make pancakes -- served with a sprinkling of cinnamon sugar -- can be served for breakfast, lunch or even dinner. Use either canned or fresh-cooked, mashed sweet potatoes. Leftover pancakes can be individually wrapped and placed in a zippered plastic bag in the freezer. Simply heat in the microwave for a quick, healthy meal or snack.
Makes 12 pancakes (12 servings, 1 pancake per serving)
Ingredients
3/4 cup whole-wheat flour
2 tablespoons sugar
3 1/2 teaspoons baking powder
3/4 teaspoon salt
1 1/2 teaspoons ground cinnamon
1/4 teaspoon nutmeg
1 1/4 cups mashed sweet potatoes (canned or freshly cooked)
1 1/2 cups 1% low-fat milk
2 large eggs
3 tablespoons canola oil
Directions
1. Whisk dry ingredients together in a large bowl.
2. In a separate bowl, mix remainder of ingredients. Add to dry ingredients and stir just until all ingredients are moistened.
3. Preheat griddle or skillet and coat with a small amount of oil or vegetable cooking spray.
4. Drop batter by heaping 1/3 cup portions onto hot surface and cook until bubbles form. Turn pancakes over and cook until dark golden brown and cooked throughout.
5. Serve immediately.
Nutrition information (per serving)
Calories: 145
Protein: 4 g (12%)
Carbohydrate: 21 g (58%)
Fat: 4.5 g (30%)
Saturated Fat: 0.5 g (3%)
Cholesterol: 50 mg
Sodium: 360 mg
Calcium: 105 mg
Iron: 1.3 mg
Vitamin A: 2415 IU
Vitamin C: 2 mg
Fiber: 1.5 g
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
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