Pancakes are a weekend breakfast staple, but with the added sugary syrup and butter, they’re sure to put you over on your sugar and fat intake for the day! Fortunately, there is a way to prepare this home-style favorite with plenty of protein and retain its desirable cake-like texture. Eat plain, or top with plain yogurt and berries. They are also good topped with unsweetened applesauce!
The recipe below, makes 4 pancakes/ Prep: 5 minutes / Cook: 5 minutes / Total: 10 minutes
- 3 large eggs
- 1 cup low-fat cottage cheese
- 1/3 cup whole-wheat pastry flour
- 1 1/2 tablespoons canola oil
- Nonstick cooking spray
- In large bowl, lightly whisk eggs.
- Whisk in the cottage cheese, flour, and canola oil just until combined.
- Heat a large skillet or griddle over medium heat, and lightly coat with cooking spray.
- Using a measuring cup, pour 1/3 cup of batter into the skillet for each pancake. Cook for 2 to 3 minutes, or until bubbles appear across the surface of each pancake. Flip the pancake and cooke for 1 to 2 minutes on the other side, until golden brown.
- Serve immediately.
Nutrition Information (1 pancake):
Total Fat: 10 grams
Sodium: 68 milligrams
Total Carbs: 10 grams
Sugar: 1 gram
Fiber: 3 grams
Protein: 12 grams
Recommended serving size for post-op gastric surgery patients:
Patients on Stage 3 Diet ( 1 month out from surgery ): 1/2 pancake
Patients on Stage 4 Diet ( > 2 months out from surger y): 1 to 2 pancakes