Lean Protein Pancakes Food

LEAN PROTEIN PANCAKES

Steps:

• TO MAKE THE MIX:.
• Grind oats in a food processor or use an equal weight of oat flour.
• Measure all ingredients into an air tight container, shake or whisk until well combined.
• TO MAKE 1 LARGE PANCAKE:.
• Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
• Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
• Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
• Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
• Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
• Don't mix it vigorously or you'll have a dense, flat pancake.
• Add more water if necessary to make a medium batter.
• The thinner the batter the thinner and more dense the pancake will be.
• I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
• Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
• Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
• Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.