Banana Oatmeal Pancakes with Lentils
A delicious way to start your day, these pancakes bring whole grains, protein, and fiber to your breakfast table.
Táplálkozási Tények (adagonként)
Az értékek adagonként értendők · Adagméret: 1 pancake, 1/10 of recipe (116g)
224
Kalória
7g
Fehérje
32g
Szénhidrátok
8g
Zsír
3g
Rost
12g
Cukor
255mg
Nátrium
Telített zsír 1 g · Koleszterin 43 mg
A gyűrűk egy adagot mutatnak egy 2000 kalóriás referencianap arányában. A Nutrola appban a saját céljaid szerint telnek.
Összetevők
dried red lentils
1/4 cup
old fashioned oats
1 cup
all-purpose flour
1 cup
brown sugar, packed
1/4 cup
cinnamon
1 teaspoon
baking powder
2 teaspoons
baking soda
1/2 teaspoon
salt
1/4 teaspoon
plain yogurt, low-fat
3/4 cup
milk, low-fat
3/4 cup
canola oil
1/4 cup · or melted butter or cooking oil of choice
eggs
2 large
vanilla
1 teaspoon
bananas, mashed, over-ripe
2
maple syrup
optional, to serve with pancakes
Utasítások
- 1
Wash hands with soap and water.
- 2
In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft. Drain well and set aside.
- 3
In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.
- 4
In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla. Add to the dry ingredients along with the mashed banana and lentils, and stir until just combined.
- 5
Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
- 6
Cook about 1/2 a cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick). Cook for a couple of minutes, until bubbles begin to break through the surface and the bottom is golden. Keep the heat to medium, as these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
- 7
Flip with a thin spatula and cook until they are golden on the other side, and springy to the touch. Keep the pancakes warm on a rack set on a baking sheet in a 250 °F oven while you finish cooking the rest.
- 8
Serve drizzled with maple syrup, if desired.
Forrás: USDA MyPlate Kitchen · The Big Book of Lentils Cookbook Canadian Lentils
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