这个食谱是由高粱Checkoff支持的.
Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 244 | |
---|---|---|
Total Fat | 6.0 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.5 g | |
Monounsaturated Fat | 3.0 g | |
Cholesterol | 49 mg | |
Sodium | 225 mg | |
Total Carbohydrate | 40 g | |
Dietary Fiber | 3 g | |
Sugars | 18 g | |
Added Sugars | 8 g | |
Protein | 8 g |
Dietary Exchanges
1个半淀粉,1个水果,1个瘦肉,1个脂肪
Ingredients
Sauce
-
2 teaspoons cornstarch -
1/3 cup water -
1 cup blueberries -
1 tablespoon sugar -
1 1/2 teaspoons vanilla extract
Pancakes
-
1/2 cup quick-cooking rolled oats -
1/2 cup whole grain sorghum flour -
一汤匙半的红糖 -
1 1/2 teaspoons baking powder -
1/2 teaspoon ground cinnamon -
1/2 cup fat-free milk -
1/2 cup unsweetened applesauce -
1 large egg -
1 tablespoon canola or corn oil
*****
-
1/2 cup fat-free, plain Greek yogurt
Directions
-
如果你的煎锅不够大,不能做8个煎饼,把烤箱预热到200华氏度. 在烤盘上放一个冷却架. Set aside. -
将玉米淀粉放入中号炖锅中. Add the water, stirring to dissolve. 加入蓝莓和一汤匙糖搅拌. 用中高火煮至沸腾. 煮1-2分钟,或者直到酱汁稍微变稠. Remove from the heat. Stir in the vanilla. Cover to keep warm. Set aside. -
在一个中等大小的碗里,把燕麦、高粱粉、红糖、发酵粉和肉桂搅拌在一起. -
在一个小碗里,把牛奶、苹果酱、鸡蛋和油搅拌在一起. 搅拌面粉混合物,直到面糊刚刚湿润,但没有面粉可见. (不要搅拌过度,否则煎饼会变硬的.) -
用中火加热不粘锅. 在煎锅上洒几滴水来测试温度. 如果水蒸发得很快,煎锅就做好了. 为每个煎饼倒入1 / 4杯面糊. Cook for 2 to 3 minutes, 或者直到表面出现小气泡,底部变成金棕色. Turn the pancakes over. 煮1到2分钟,或直到煮透,底部呈金黄色. (美国农业部建议将鸡蛋烹饪到华氏160度.) If you have more batter to use, 将煎饼平铺在冷却架上, leaving some space between them. Transfer to the oven to keep warm. 重复剩下的面糊(你总共应该有8个煎饼). -
Transfer the pancakes to plates. Spoon the sauce over the pancakes. 每一份都放上2汤匙酸奶.
Cooking Tip: 你可以提前两天准备面糊, 将其放入密封容器中冷藏, 只煮你需要的量,剩下的留起来. 然而,酱汁在制作当天的口感和味道是最好的.