Pumpkin and raisins are brimming with good nutrition in this twist
on classic pancakes. Each serving provides two-thirds of the calcium
in a glass of milk.
Makes 6 servings (3 pancakes per serving).
2 cups plain low-fat yogurt
1/4 cup plus 1 tablespoon sugar
12⁄3 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1 cup low-fat (1%) milk
2 tablespoons trans fat–free tub margarine, melted
1 large egg
1/2 cup canned pumpkin
1/2 cup California raisins
In a small bowl, mix the yogurt with 1/4 cup of the sugar. Set aside. In a large bowl,
combine 1 tablespoon of sugar with the flour, baking soda, cinnamon, and nutmeg.
In a medium bowl, combine the milk, margarine, egg, pumpkin, raisins, and
yogurt-sugar mixture, stirring well. Add the wet ingredients to the dry
ingredients in the large bowl. Stir until batter is moist and free of lumps.
Lightly coat a griddle or a skillet with nonstick cooking spray and heat
to low to medium heat. Using a 1/4 cup measure, pour the batter onto
the hot griddle. Cook until the bubbles begin to burst, then flip and
cook until golden brown.
Per serving: 302 calories; 57 grams carbohydrate; 2 grams fiber;
4 grams fat; 2 grams saturated fat; 11 grams protein; 305 milligrams
sodium; 42 milligrams
Source: MyPlate for Moms, How to Feed Yourself & Your Family Better by Elizabeth Ward, MS, RD.
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