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 Very Berry Lemon Pancakes with Blueberry Sauce
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From The Food & Mood Cookbook by Elizabeth Somer and Jeanette Williams
To cut back on sugar, use Splenda or other sugar substitute (will cut 28 calories per pancake).
These pancakes freeze well for later use. If you want to freeze, cool on cookie rack (blueberries moist). Wheat germ loads these yummy pancakes with nutrients, from vitamin E and zinc to the B vitamins.
Sauce is also great on vanilla ice cream.
Ingredients:
Cooking spray
1 1/2 cups unbleached flour
1/3 cup toasted wheat germ
1/2 teaspoon salt
3 tablespoons sugar
1 3/4 teaspoons double-acting baking powder
2 eggs, separated
2 tablespoons canola oil
1 1/4 cups nonfat milk
1/2 cup plain nonfat yogurt
2 teaspoons lemon extract
1 1/2 cups blueberries (fresh or partially frozen)
Fat-free sour cream (optional)
Sauce:
2/3 cup water
2 teaspoons lemon zest (grated lemon peel)
4 cups blueberries (fresh or partially frozen
4 tablespoons sugar
2/3 cup water
2 tablespoons corn starch
Directions:
Before: Preheat pancake griddle (approximate setting - 380 degrees). Spray with cooking spray.
1) With a whip and using a large bowl, thoroughly blend flour, wheat germ, salt, sugar, and baking powder. Set aside.
2) In a medium-sized bowl, thoroughly blend egg yolks, oil, milk, yogurt, and lemon extract. Gently blend in blueberries.
3) Beat whites until firm, but not dry. Fold into pancake batter. Batter should be slightly thin.
4) Pour 1 /2 cup of batter onto griddle for each pancake. Turn when bubbles on top begin to break.
5) Top each pancake with 1/4 cup blueberry sauce (see below) and a dollop of sour cream (optional). Serve with orange juice. Makes 12 five-inch pancakes.
To Make Sauce :
Heat 2/3 cup water and lemon zest in saucepan over high heat. Once the mixture reaches a boil, cook for 3 minutes to soften peel. Add blueberries and sugar and heat through, approximately 3 minutes. Blend thoroughly 2/3 cup water and cornstarch and add to blueberries. Stir until sauce turns clear. Remove from heat. Makes 3 cups.
Nutrition Information per pancake with 1/4 cup sauce:
189 Calories; 18 percent fat (3.9 grams); 0.6 grams saturated fat; 12 percent protein; 70 percent carbohydrate; 2.4 grams fiber.
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Reviews
This cookbook has quickly become my favorite, default reference in the kitchen. Every recipe I've tried has been easy, delicious and healthy!
I love the information included about why we crave certain foods, and healthy alternatives for all kinds of occasions.
~ Customer
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