Hearty Pancakes

Yield: 6 servings (serving size: 2 pancakes and 2 teaspoons maple syrup)

Ingredients

• 1  cup  whole wheat flour
• 1/4  cup  all-purpose flour
• 1/3  cup  uncooked farina (such as Cream of Wheat)
• 1/3  cup  sugar
• 1  teaspoon  baking soda
• 1  teaspoon  baking powder
• 1/2  teaspoon  salt
• 1 1/2  cups  vanilla soy milk
• 1/4  cup  applesauce
• 1  large egg, lightly beaten
• Cooking spray
• 1/2  cup  golden raisins, divided
• 1/2  cup  coarsely chopped walnuts, divided
• 1/4  cup  maple syrup

Preparation

Lightly spoon the flours into dry measuring cups; level with a knife. Combine flours, farina, and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Combine milk, applesauce, and egg in a medium bowl, stirring until well blended. Add milk mixture to flour mixture, stirring until well combined. Let batter stand 5 minutes.

Heat a nonstick griddle or skillet over medium heat; coat pan with cooking spray. Pour about 1/4 cup batter per pancake onto pan; sprinkle each with 2 teaspoons raisins and 2 teaspoons walnuts. Cook 1 minute or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 1 minute or until bottoms are lightly browned. Repeat procedure with remaining batter, raisins, and walnuts. Serve with syrup.

Nutritional Information

Calories:

347 (23% from fat)

Fat:

9g (sat 1g,mono 1.3g,poly 5.1g)

Protein:

8.8g

Carbohydrate:

61.1g

Fiber:

4.3g

Cholesterol:

35mg

Iron:

4.8mg

Sodium:

537mg

Calcium:

142mg