Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Milk | 1 cup (244ml) whole | 149 |
| Apple | 1 medium (182g) | 95 |
| Egg | 1 large egg (50g) | 78 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Pastry | not in our table | 0 |
| Wheat | not in our table | 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 3/4 cups whole-wheat pastry flour
- 1/4 cup wheat germ or yellow cornmeal
- 1 1/2 tsp. ground cinnamon, plus more for dusting
- 1 tsp. baking powder
- 2 large egg whites
- 3 Tbs. light brown sugar
- 1 1/2 to 2 cups soy milk or low-fat milk
- 1 cup (heaping) peeled, cored, finely diced apple (any all-purpose variety)
- Applesauce or pure maple syrup for serving
- =
Directions
Preheat oven to 200°F. In large bowl, mix together flour, wheat germ, cinnamon and baking powder. Set aside.
In medium bowl, lightly beat egg whites with fork until foamy. With rubber spatula, stir in brown sugar until dissolved, then stir in 1 1/2 cups milk until well combined.
Make a well in center of flour mixture. Pour milk mixture into well and stir until thoroughly combined, but don’t overmix or pancakes will be rubbery. Add remaining 1/2 cup milk if batter seems too thick. Stir in apple.
Lightly coat nonstick griddle or large nonstick skillet with cooking spray then heat over medium-low heat until hot. Pour 2 1/2 tablespoons batter onto skillet and cook until golden, about 2 minutes per side. (These pancakes need to brown a bit more slowly than most to be cooked all the way through.)
Transfer pancakes to ovenproof plate, cover loosely with foil and keep warm in oven. Repeat with remaining batter, lowering heat if pancakes brown too fast. Serve warm with applesauce or maple syrup and a dusting of cinnamon.