We’re rounding into pumpkin season, heading home for the holidays and all that fine festive food.
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Chances are you’ve already got the pumpkin pie recipes down. Try treating the family to pumpkin pancakes too. With non-fat milk, whole wheat flour and egg substitute among the ingredients, these are a sweet and healthy low-cal alternative.
Have the kids lend a hand in preparing — and put them on flapjack-flipping duty, too!
Ingredients
1 cup flour
1 cup whole wheat flour
1 tablespoon baking powder
2 tablespoons sugar
1 teaspoon pumpkin pie spice
½ cup egg substitute
1-¾ cup skim milk
3 tablespoons applesauce
½ cup canned pumpkin
Directions
- Sift flours, baking powder, sugar and pumpkin pie spice into a large bowl.
- Whisk egg substitute and milk in separate bowl. Stir in applesauce and canned pumpkin.
- Pour wet mixture over dry ingredients. Stir, but do not beat. Batter may be lumpy.
- Heat a frying pan or griddle coated with cooking spray to prevent sticking. Pour batter out in 4-inch circles on a hot pan. Once batter starts to bubble, flip to cook the other side.
- Consider topping with sautéed apple slices instead of syrup.
Makes 16 pancakes.
Nutrition information
Per serving (1 pancake)
Calories: 102
Fat: 3g
Saturated fat: 0.3g
Protein: 4g
Carbohydrates: 15g
Dietary fiber: 1.4g
Cholesterol: 0.6mg
Sodium: 71mg
Potassium: 123mg
