Healthy Pancakes
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 6
Nutrition: Per serving
Energy
127 Kcals
Fat
4.9g
Saturates
1.3g
Sugars
2.3g
Salt
0.13g
(excluding fillings or toppings)
This versatile recipe can be used with sweet or savoury fillings or toppings, meaning it can be served at breakfast, lunch or supper!
Ingredients
1 seasoned non-stick frying or pancake pan
2 eggs
100g plain flour
300mls semi skimmed milk
1 tablespoon sunflower oil
Rapeseed oil for frying
Method
Beat the eggs together in a mixing bowl.
Add the flour and beat until smooth.
Gradually add the milk until you have a smooth batter. Add the oil and mix.
You can prepare the batter in advance and leave to rest in the fridge or use straight away.
Add a teaspoon of rapeseed oil to the frying pan and heat gently, then wipe it away with kitchen paper to season the pan. Add another teaspoon of oil and heat. Do not allow it to pass its smoke point.
Once the oil is hot, ladle in some of the batter into the pan, and tilt it to form a thin even layer. Return any excess batter to the bowl. Leave to cook for 30 seconds to 1 minute.
After this time use a fish slice to ease the pancake away from the sides – if it is cooked it should come away easily and be a golden brown. If not loose then cook a little longer. Once it is cooked on the bottom, flip the pancake over (or toss it if you are feeling brave) and leave to cook for a further 1-2 minutes.
Repeat the process but take care as the pancakes make cook faster as your pan gets hotter. You may need to turn down the heat a little.
Healthy Fillings
Sweet
Banana, peanut butter and chopped nuts
Try spreading pancakes with smooth peanut butter, a few chopped nuts, half a sliced banana and a sprinkle of Demerara sugar.
Apple, date and walnuts
Peel, core and slice a cooking apple and cook in a pan or microwave with a little honey until softened. Add some chopped walnuts and dates and spoon onto the middle of the warm pancakes, roll up and serve.
Savoury
Mushroom, tomato and pine nuts
Why not fry up some sliced mushrooms in a pan for a few minutes, add some halved cherry tomatoes and cook for a few more minutes. Finish off with a little soya cream and a few toasted pine nuts. Combine and pour a little over each pancake, sprinkle with a little chopped parsley, season and serve.
Veggie's Delight
Slice and cook an onion in a little oil, add some pre-cooked cauliflower florets and warm through. Stir in some canned and drained chick peas and your favourite pre-made tomato sauce. Lastly add some freshly chopped coriander and season to taste. Place a few baby spinach leaves in the centre of your pancake, add the tomato mixture, a dollop of low fat Greek yoghurt and serve.