Joy Bauer Weight Loss

RecipeBanana Pancakes 

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Nutrition Facts
Amount per Serving
  • Calories: 210
  • Protein: 18 g
  • Total Fat: 5 g
    • Unsaturated Fat: 2.5 g
    • Saturated Fat: 2.5 g
  • Cholesterol: 55 mg
  • Total Carbohydrate: 24 g
  • Dietary Fiber: 4 g
  • Total Sugar: 7 g
    • Natural Sugar: 7 g
    • Added Sugar: 0 g
  • Sodium: 380 mg

I love experimenting with all different types of pancake ingredients. In this version, I use whole grain flour, low-fat cottage cheese and banana (for sweetness). Btw, I highly recommend the optional sautéed apples. The end result: A tasty (kid-friendly) flapjack that’s loaded with protein and fiber.

  • Prep time
  • Total Time
This recipe makes about 12 pancakes
Ingredients:

Pancakes

  • 1 cup low-fat cottage cheese
  • 1 whole egg, lightly beaten
  • 3 egg whites, lightly beaten
  • 1 ripe large banana
  • ⅓ cup whole grain flour or whole grain pancake/waffle mix (like Bob’s Red Mill)
  • 1 tablespoon whipped butter or soft tub spread
  • 2 to 3 teaspoons maple syrup or honey (optional)

Optional Sautéed Apples

  • 1 large apple, skin on, finely diced
  • 1 teaspoon butter or soft tub spread
  • ¼ to ½ teaspoon cinnamon (or more to taste)
Preparation:

Combine cottage cheese, eggs, egg whites, banana, flour, and 1 tablespoon butter until everything is well mixed and relatively smooth. I like to use an electric or immersion blender.

If incorporating sautéed apples, liberally coat a skillet with nonstick oil spray and warm over medium heat. Add 1 teaspoon butter and melt. Add apples and sauté until soft. Add cinnamon as the apples soften up and continue to sauté.

Add sautéed apples to batter and mix until everything is well combined.

Using the same skillet, reapply oil spray and ladle about ¼ cup batter (per pancake) and cook on each side for 1 to 2 minutes or until lightly golden brown.


Makes about 12 medium pancakes; 4 pancakes per serving. 

*With sautéed apples, add 1 gram fiber/serving.

*With 2 tsp syrup or honey, add an extra 20 calories and 3 grams added sugar/serving.


Nutrition analysis courtesy of 
Genesis® R&D