Pumpkin Chocolate Chip Pancakes
|All purpose flour||1 Cup (16 tbs)|
|Whole wheat flour||1⁄2 Cup (8 tbs)|
|Ground flaxseed/Wheat germ||2 Tablespoon|
|Granulated sugar||2 Tablespoon|
|Mini semisweet chocolate chips||2 Tablespoon|
|Baking powder||1 Tablespoon|
|Eggs||2 Large, beaten|
|1% milk||1 1⁄3 Cup (21.33 tbs)|
|Canned pure pumpkin||1⁄2 Cup (8 tbs) (100% Pure)|
|Vanilla extract||1 Teaspoon|
Makes about 14 pancakes
1. Whisk together the all-purpose flour, whole wheat flour, flaxseed, sugar, chocolate chips, baking powder, and salt in a large bowl.
2. In a separate bowl, whisk together the eggs, milk, pumpkin, and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
3. Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
4. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip and cook until the other sides are golden, an additional 2 to 3 minutes. Repeat with the remaining cooking spray and batter.
Nutritional Information (3 pancakes): 280 calories, 6g fat (2g saturated, 0.7g omega-3), 330mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron
Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms.
Calories 334 Calories from Fat 52
% Daily Value*
Total Fat 6 g9.2%
Saturated Fat 2 g10%
Trans Fat 0 g
Cholesterol 110.2 mg36.7%
Sodium 471.7 mg19.7%
Total Carbohydrates 59 g19.7%
Dietary Fiber 4 g16%
Sugars 15.7 g
Protein 12 g24.8%
Vitamin A 100.8% Vitamin C 2.1%
Calcium 39.7% Iron 19%
*Based on a 2000 Calorie diet