Flaxseeds—which are high in healthful fats and fiber—add a nutty flavor to the pancakes.
Ingredients1 tablespoon flaxseeds
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons light brown sugar
2 1/2 teaspoons baking powder
1/2 teaspoon salt
3 large egg whites
1 1/4 cups fat-free milk
2 tablespoons nonfat dry milk powder
1 cup raspberries
3 teaspoons extra-light vegetable oil, such as olive or canola oil
1. In a mini food processor, spice grinder, or coffee mill, process the flaxseeds until finely ground. Transfer to a large bowl and stir in the whole wheat flour, all-purpose flour, brown sugar, baking powder, and salt.
2. In a medium bowl, beat the egg whites until stiff peaks form. In a small bowl, stir the milk into the milk powder until smooth. Make a well in the center of the flour mixture and stir in the milk mixture. Fold in the beaten egg whites. Gently fold in the raspberries.
3. In a large nonstick skillet, heat 1 teaspoon of the oil over medium-low heat. Using a ¼-cup measure, drop the batter into the pan to make 4 pancakes and cook until the tops begin to bubble, about 2 minutes. Carefully turn the pancakes over and cook 30 seconds longer or until set.
4. Repeat with the remaining oil and pancake batter to make a total of 12 pancakes. Makes 4 servings
Good source of: fiber, magnesium, niacin, potassium, riboflavin, selenium, thiamin, vitamin B12
Pancake batter usually includes whole eggs, which is what helps the pancake puff up as it cooks. To enhance the lightness of these pancakes, egg whites only (to reduce cholesterol and saturated fat) are beaten until they hold a peak, and then folded into the batter.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.