High-Fiber Wheat Bran and Oats Pancakes

These delicious pancakes are packed with fiber, making them a great meal to start your day.

Ingredients:

• 1 cup buttermilk (or skim milk with 1 Tbsp. lemon juice)
• 2/3 cup slow-cooking rolled oats
• 1/2 cup unprocessed wheat bran
• 2 egg whites or 1 egg
• 1/4 cup whole-wheat flour, preferably stoneground
• 1 teaspoon fructose
Advertisement


• 1/8 teaspoon salt
• 3/4 teaspoon baking soda
• vegetable oil or vegetable oil cooking spray

Directions:

Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend. Mix in flour, fructose, salt, and baking soda.

Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Yield: 6 servings

Nutritional Information Per Serving (1 pancake): Glycemic Index: 52, Glycemic Load: 7, Calories: 82, Protein: 4 g, Carbs: 14 g, Dietary Fiber: 2 g, Fat: 1 g, Saturated Fat: Less than 1 g, Cholesterol: 33 mg, Sodium: 202 mg

Diabetic Exchanges: 1 Starch

By Terri