Photo: Mariana Medvedeva
Estimated Nutrition (whole recipe, rough)
1383
Calories
39g
Protein
50g
Fat
200g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pecans | 1 oz (28g / ~19 halves) | 196 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Apple | 1 medium (182g) | 95 |
| Egg | 1 large egg (50g) | 78 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 6-ounce package long grain and wild rice mix
- 1 cup skim milk
- 1 cup low-fat buttermilk
- 2 egg whites, slightly beaten
- 1 cup flour
- 1 tablespoon sugar
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 2 green onions, finely chopped
- 1 small apple, diced
- 1 medium-size red bell pepper, diced
- 1/4 cup chopped pecans
- vegetable cooking spray
- =
Directions
1
Prepare rice using 2 cups water and omitting butter or margarine.
2
Combine milk, buttermilk and egg whites in large bowl. Add flour, sugar, baking powder and salt; blend until batter is fairly smooth. Stir in rice, green onions, apple, red pepper and pecans.
3
Pour 1/4 cup batter on hot griddle coated with cooking spray; spreading out flat with back of spatula. Cook over medium heat until bubbles form on top and underside is lightly browned; about 1-1/2 minutes per side.
Recipe sourced from
fandom