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Tuesday, December 17, 2013

HEART HEALTHY RECIPE- APPLE PANCAKES WITH CINNAMON SAUCE


Take advantage of the abundance of fresh apples this month with this tasty breakfast recipe.

Apple Pancakes with Cinnamon Sauce

                                                                         Vegetable oil cooking spray
2 tart apples, peeled, cored, seeded, coarsely chopped
½ c. flour
1 c. skim milk
1 T. sugar
4 egg whites
1 T. vegetable oil

Sauce:
1 c. nonfat vanilla yogurt
1 tsp. cinnamon
                                                                         2 T. apple juice
                                                                         1 T. sugar

In a large skillet coated with cooking spray, gently saut√© the apples over medium heat until almost soft, about 6-10 minutes.  Set aside to cool.  In a medium-size bowl, mix the flour, milk, sugar and egg whites.  Stir in the vegetable oil, cover the batter and set aside for at least 20 minutes.  In a small bowl, mix together the yogurt with the cinnamon, apple juice and sugar until creamy.  Refrigerate until ready to serve.

Preheat a nonstick griddle or large skillet coated with cooking spray over medium heat.  Mix the cooled apples into the batter.  Pour ½ c. of the batter on the griddle or skillet.  Cook each pancake for 2-3 minutes, or until lightly browned.  Turn with a spatula and cook the second side until lightly browned.  Serve ¼ c. of the sauce on the side with each pancake.

Nutrition Information:  per ¼ recipe
Calories 232, Total fat 4 g, Saturated fat 0.5 g, Cholesterol 2 mg, Sodium 122 mg, Carbohydrate 41 g, Fiber 1.5 g, Sugar 18 g, Protein 10 g 


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