Raspberry & Banana Pancakes: ChefMD®
Aired on Lifetime Television
Sunday, April 9 and July 2, 2006
Show 311
Download Recipe PDF
Don't let their delicate size fool you. Raspberries are densely packed with heart healthy antioxidants-- B vitamins, manganese, vitamin C, potassium and riboflavin. They're rich in tannins and ellagic acid, nutrients that chase away free radicals that may cause heart disease and cancer. And the best thing about raspberries, one cup has just 60 calories. So go ahead and enjoy.
Golden Banana Pancakes with Fresh Raspberries
Preparation time: 5 minutes
Cooking time: 10 minutes
Four servings: 12 4-inch pancakes total
315 calories per serving (20% from fat)
Ingredients:
1 cup whole wheat pancake mix, such as Aunt Jemima brand
One-third cup mashed ripe banana
Three-quarter cup reduced-fat soy milk
2 egg whites, beaten
1 tablespoon cooking oil spray
Two-third cup pure maple syrup
1 and one-third cups fresh raspberries or blackberries or a combination
1 tablespoon thinly sliced mint leaves (optional)
Preparation:
In a large bowl, combine pancake mix, banana, soy milk, egg whites, and oil; mix just until large lumps disappear. Do not over mix or pancakes will be tough. Heat a large nonstick griddle or two nonstick skillets over medium heat until hot. Coat with cooking oil spray. Drop pancake batter by scant one-quarter cupfuls onto hot griddle. Turn when pancakes begin to bubble and bottoms are golden brown. Turn and continue to cook until the other side is golden brown, 30 seconds to 1 minute. Combine syrup and berries. Transfer pancakes to serving plates; top with berry mixture and garnish with mint, if desired.
Substitutions:
Fat-free or 1% low-fat milk may replace soy milk, and blueberries may replace raspberries or blackberries. The dish will not be quite as pretty, but a sprinkle of fresh ground nutmeg or cinnamon can substitute for the mint; both are wonderful with banana and berries.
Tips:
Drop a berry or two on the uncooked side of each pancake as it cooks. The heat will gently cook the berries, and the pan will bubble and smear the berries after you flip each pancake. When the warm berries are flooded with syrup, covered with more berries, and sprinkled with mint, you may want to make another batch. Give in and go for it!
Nutritional Analysis:
Total fat (g): 6.9
Fat calories (kc): 62
Cholesterol (mg): 22.5
Saturated fat (g): 1.5
Polyunsaturated fat (g): 1.3
Monounsaturated fat (g): 3.7
Fiber (g): 3.4
Carbohydrates (g): 57
Sugar (g): 36
Protein (g): 5.9
Sodium (mg): 309
Calcium (mg): 104
Magnesium (mg): 30
Zinc (mg): 0.6
Selenium (mcg): 5
Potassium (mg): 300
Flavonoids (mg): 1.5
Lycopene (mg): 0
Vitamin A (RE): 22
Beta-carotene (RE): 48
Vitamin C (mg): 11
Vitamin E (mg): 0.6
Thiamin B1 (mg): 0.14
Riboflavin B2 (mg): 0.2
Niacin B3 (mg): 0.8
Vitamin B6 (mg): 0.2
Folic acid (mcg): 18
Vitamin B 12 (mcg): 0.4