PANCAKES:

Mix all the ingredients except the water. Mix well until all ingredients are combined thoroughly. Add enough water ( 2 Tbs or more) to make a thick pancake batter.  Mix well until you have a smooth batter.  Let rest for 5 minutes.  Spray some “non-stick” oil such as Pamâ on a frying pan and pour batter on . (the recipe will make 4-inch pancakes) Let cook on one side for a minute or so until it browns slightly.  Turn to other side and cook until it browns.

Makes 4-6 pancakes. Use the same mixture in a waffle iron to make waffles.

NUTRIENT INFORMATION:

                            KCal        Pro(gm)        PHE(mg)        MET(mg)        LEU(mg)

Per Recipe            557            0.5              28.1                6.2                39

Per Pancake (4)     139            0.12              7                   1.5                10

Per Pancake (6)      92.8          0.08              4.5                1                    6.5

VARIATION:

BLUEBERRY PANCAKES

You can add ¼ cup fresh or frozen blueberries to the batter and proceed as above.

NUTRIENT INFORMATION: (with frozen blueberries)

                                    Kcal        Pro(gm)        PHE(mg)        MET(mg)        LEU(mg)

Per Recipe            604            0.73            36.1                10                52  

Per Pancake  (4)    151            0.18              9                    2.5              13

Per pancake (6)     100            0.12              6                    1.7               9

NUTRIENT INFORMATION: (with fresh blueberries)

                            Kcal        Pro(gm)        PHE(mg)        MET(mg)        LEU(mg)

Per Recipe            577           0.75             37                  10                 53

Per Pancake  (4)    144           0.19               9                   2.5               13

Per pancake (6)       96           0.13              6                    1.7               9