Pumpkin Pancakes with Pear Syrup
|For pear syrup:|
|Hard ripe pears||2 , cored and cut into 1/2" slices|
|Minced crystallized ginger||1 Tablespoon|
|Maple syrup||1⁄2 Cup (8 tbs)|
|Whole grain pastry flour||1 1⁄2 Cup (24 tbs)|
|Packed brown sugar||2 Tablespoon|
|Baking powder||1 Tablespoon|
|Pumpkin pie spice||2 Teaspoon|
|Baking soda||1⁄2 Teaspoon|
|Fat-free milk/Plain soy milk||1 Cup (16 tbs)|
|Canned pumpkin||1 Cup (16 tbs)|
|Liquid egg substitute||1⁄2 Cup (8 tbs)|
To make the pear syrup: Heat a medium skillet coated with cooking spray over medium heat.
Add the pears and ginger and cook, stirring occasionally, for 5 minutes, or until lightly browned and tender.
Add the syrup and cook for 1 minute.
To make the pancakes: In a large bowl, combine the flour, brown sugar, baking powder, pumpkin pie spice, salt, and baking soda.
In a medium bowl, combine the milk, pumpkin, and egg substitute.
Add to the flour mixture, stirring until combined.
Heat a nonstick griddle or large skillet coated with cooking spray over medium heat.
Pour the batter by 1/4 cupfuls to make 4" pancakes.
Cook for 2 minutes, or until the tops of the pancakes look dry and some bubbles form on the surface.
Turn the pancakes over and cook for 2 minutes longer, or until browned.
Repeat with the remaining batter to make 12 pancakes.
Calories 306 Calories from Fat 29
% Daily Value*
Total Fat 3 g5.2%
Saturated Fat 0.72 g3.6%
Trans Fat 0 g
Cholesterol 1.2 mg0.4%
Sodium 542 mg22.6%
Total Carbohydrates 64 g21.5%
Dietary Fiber 7.1 g28.4%
Sugars 31.6 g
Protein 9 g17.9%
Vitamin A 128.4% Vitamin C 7.8%
Calcium 30.6% Iron 18.5%
*Based on a 2000 Calorie diet