Susan S. Yeske: Recipe of the week
Pancakes have power to start the day
In summer, when you’re anxious to get outside and enjoy the weather, breakfast can be a quick bowl of cereal or a breakfast sandwich you put together in a few minutes.
But in winter, leisurely weekend mornings are meant for hearty breakfasts made from scratch: pancakes, waffles or oatmeal with fruit. Pair them with eggs, bacon or scrapple, or make an egg-based breakfast casserole and you have fuel for a winter day.
Breakfast foods vary around the world, but the pancake is nearly universal, known by many names. In France and other parts of Europe they eat crepes while as far back at the 5th century the ancient Greeks made pancakes called tēganitēs. In Austria, the Czech Republic, and Slovakia pancakes are called palatschinke. Here in the United States they also are called flapjacks and hotcakes and even the cornmeal-based johnnycake can qualify as a pancake.
They can be thick or thin and can be served flat with syrup or rolled with jam or Nutella inside.
There is even a day when everyone is supposed to eat pancakes; Shrove Tuesday is the last day before the start of Lent, March 4 this year. Eating pancakes began as a way to use up ingredients that would be forbidden during Lent.
Pancakes are the easiest of the from-scratch breakfast foods; if you have a skillet, a spatula, flour, eggs, baking powder and milk, chances are you can make pancakes. Pancake batter can be made ahead; combine and cover the ingredients the night before, then whisk the batter briefly before cooking them. The batter can last several days when refrigerated; just remember to whisk air into it before cooking.
Here are two recipes for pancakes from the Taste of Home web site. The first is a high-energy breakfast that can be dressed up with fruit and nuts. The second recipe, for Blintz Pancakes, looks a little decadent, but can easily be lightened by using low-fat sour cream and cottage cheese and egg substitute. Blending traditional blintz ingredients into the batter gives these pancakes an old-fashioned flavor.
1/3 cup plus 1 tablespoon
¼ cup quick-cooking oats
3 tablespoons toasted wheat
2 teaspoons sugar
1¼ teaspoons baking powder
1/8 teaspoon salt
2/3 cup fat-free milk
¼ cup fat-free plain yogurt
1 tablespoon canola oil
In a small bowl, combine the first six ingredients. In another bowl, combine the milk, yogurt and oil. Stir into dry ingredients just until moistened.
Pour batter by 1/3 cupfuls onto a hot nonstick griddle coated with cooking spray. Turn when bubbles form on top of pancake; cook until second side is golden brown.
Yield: 4 pancakes.
Per serving: 2 pancakes equals 281 calories, 9 g fat (1 g saturated fat), 2 mg cholesterol, 450 mg sodium, 41 g carbohydrate, 3 g fiber, 11 g protein. Diabetic exchanges: 3 starch, 1½ fat.
1 cup all-purpose flour
1 tablespoon sugar
½ teaspoon salt
1 cup (8 ounces) sour cream
1 cup (8 ounces) 4% cottage
4 eggs, lightly beaten
strawberry or blueberry syrup
sliced fresh strawberries
In a large bowl, combine the flour, sugar and salt. Stir in the sour cream, cottage cheese and eggs until blended.
Pour batter by ¼ cupful onto a greased hot griddle in batches; turn when bubbles form on top. Cook until the second side is golden brown. Serve with syrup and strawberries if desired.
Yield: 12 pancakes.
Per serving: 2 pancakes (prepared with reduced-fat sour cream, fat-free cottage cheese and 1 cup egg substitute; calculated without syrup or strawberries) equals 184 calories, 4 g fat (3 g saturated fat), 17 mg cholesterol, 429 mg sodium, 23 g carbohydrate, 1 gm fiber, 14 g protein. Diabetic exchanges: 1½ starch, 1 lean meat.
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