Pancakes and Waffles - 27g Carbs, 3g Fiber
{The key here is going to be small portions…
But if you have difficulty with any of these
ingredients effecting your readings…
do not use this recipe! Take care, Gloria)
From Dr Weil
12 Servings
The aroma and taste of homemade pancakes or waffles is
irresistible! The batter in this recipe makes feathery
light pancakes, or light and crispy golden waffles.
You’ll definitely want to make these for a breakfast
or brunch with friends or family, or on that free
weekend morning.
4 eggs
1/3 cup freshly squeezed orange juice
1 tsp pure vanilla extract
1 1/4 cups milk
1 1/2 cups unbleached white flour
1/2 cup whole wheat pastry flour
1 tsp baking powder
1/4 tsp salt
FOR MEDALLION-SIZED BLUEBERRY PANCAKES:
1 pint blueberries, washed
FRESH FRUIT COMPOTE FOR PLAIN PANCAKES:
1 pint strawberries, washed, hulled, and sliced in half
1 pint blueberries, washed
1/2 cup pure maple syrup
WAFFLE TOPPING:
(Per Serving)
1/2 banana, sliced
1/4 cup walnuts
1 Tbsp pure maple syrup
Crack the eggs, letting the whites fall into a clean, dry,
mixing bowl and dropping the yolks into a separate bowl. Beat
the whites with a mixer, on high speed, or whip with a balloon
whisk for about 2 minutes until the egg whites become fluffy
and then firm. Be careful not to overmix, or they will flatten
out. Mix the egg yolks with a fork. Add the orange juice and
vanilla and whisk everything together until it becomes foamy.
Add the milk, barely stirring. Place the dry ingredients
together in a separate bowl and stir with a wooden spoon
until everything is thoroughly blended. Slowly stir the dry
ingredients into the egg-yolk mixture and continue to mix
until all the dry ingredients are wet and there are no clumps
of flour. Slowly fold in the egg whites and stir only once
or twice.
Prepare the fruit compote by mixing all the ingredients
together until all the fruit is completely coated with syrup.
To make medallion-sized blueberry pancakes: Coat the bottom
of a flat griddle or large frying pan with 1/4 teaspoon butter
or grapeseed oil and set it over medium heat for about 1 minute.
Drop 2 tablespoons of batter onto the hot grill, placing them
far enough apart so the pancakes don’t touch. Distribute
1 tablespoon (about 5) of blueberries on top of each pancake,
letting the berries sink into the batter. When bubbles begin
to appear on the surface, in about 2 minutes, flip the pancakes
over. Cook the side for 3 minutes. Transfer pancakes to a hot
platter and stack them to keep them warm. Continue cooking
the pancakes until all the batter is used up. (You do not
need to add more butter to the pan.) Serve immediately.
Makes 30 medallion-sized pancakes.
To make regular sized plain pancakes: Coat the bottom of a
flat griddle with 1/4 teaspoon butter and set it over medium
heat for about 1 minute. Pour 3 tablespoons of batter onto
the griddle and cook until bubbles start to form on top of
each pancake. Turn them over and cook for about 2 minutes
more. Transfer the pancakes to a hot platter and stack them
to keep them warm. (No butter is needed after the first
set of pancakes.)
When all the batter is used up, top each 3 pancakes with
3 tablespoons of the fruit compote.
Makes 12 regular sized pancakes.)
To make waffles: Preheat the waffle iron until the signal
comes on indicating it is ready. Pour enough of the batter
evenly over the iron to fill it )usually about 1/2 cup) and
let the batter cook until the edges are golden brown. Turn
out onto a warm palte and top with the banana, chopped
walnuts, and maple syrup.
Nutrition per Serving:
151 Calories, 3g Total Fat (1g Sat), 3mg Cholesterol,
27g Carbs, 5g Protein, 3g Fiber