|Olive oil||3 Teaspoon|
|Yellow onion||1 Small, finely chopped|
|All purpose flour||2⁄3 Cup (10.67 tbs)|
|Baking powder||1 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
|Egg whites||2 Large, lightly beaten|
|1% low fat milk||1⁄2 Cup (8 tbs)|
|Cooked brown rice||1⁄4 Cup (4 tbs)|
|Cooked wild rice||1⁄4 Cup (4 tbs)|
|Finely chopped pecans||1⁄4 Cup (4 tbs)|
|Minced parsley||1 Tablespoon|
|Grated orange rind||2 Teaspoon|
1 Preheat the oven to 300° F.
In a 12 inch nonstick skillet, heat 1 teaspoon of the oil over moderate heat.
Add the onion and saute, stirring occasionally, for 5 minutes or until soft.
2 In a medium-size bowl, combine the flour, baking powder, salt, and pepper.
Add the egg whites, milk, and 1 teaspoon of the oil, stirring with a fork just until the flour is moistened (the batter will be lumpy).
Fold in the onion, white rice, wild rice, pecans, parsley, and orange rind.
3 Wipe out the skillet, add the remaining 1 teaspoon of the oil, and heat over moderate heat.
Drop the batter in the skillet by slightly rounded tablespoonfuls and flatten slightly with a spatula.
Cook for 1 to 2 minutes or until golden.
Turn and cook 1 to 2 minutes more or until golden.
Transfer the pancakes to a baking sheet and keep warm in the oven.
Repeat until all of the batter has been used up.
Serving size: Complete recipe
Calories 833 Calories from Fat 327
% Daily Value*
Total Fat 38 g58.6%
Saturated Fat 4.8 g24%
Trans Fat 0 g
Cholesterol 5.7 mg1.9%
Sodium 1038.9 mg43.3%
Total Carbohydrates 102 g33.9%
Dietary Fiber 9.6 g38.5%
Sugars 7.8 g
Protein 25 g49.8%
Vitamin A 30.9% Vitamin C 56.9%
Calcium 58.7% Iron 38.6%
*Based on a 2000 Calorie diet