Blueberry pancakes

This recipe is taken from the simply to good to be true book 3.
Annette Sym the Author will be showing us some of her favourites complete with nutritional information of each one.

He book is sold at all good newsagents, for more information you can also head to www.symplytoogood.com.au

Method

To make batter: Drain blueberries, save juice from can to make sauce. In a medium size mixing bowl beat egg whites and sugar for a minute. Add essence and milk and mix. Sift flour and bicarb soda into mixture in one go, DO NOT BEAT but gently fold flour through until just combined (overbeating bruises the flour and will make the flapjacks tough). Fold blueberries through the batter gently. Coat a non-stick frypan with cooking spray and pour a little less than half a cup (100ml) of mixture into pan, spread batter to make a round shape. Cook 1-2 minutes or until browned, turn and cook another minute or so until cooked. Repeat until all mixture has been used.
To make sauce: In a small saucepan combine the saved juice and cornflour, stir continuously on medium heat. When boiled pour sauce over each flapjack.


Variations
Replace blueberries with 2 cups fresh apple peeled finely diced. Instead of sauce make cinnamon sugar by mixing 3 teaspoons sugar and 1 teaspoon cinnamon together, sprinkle over flapjacks
OR
Omit the sauce – it will reduce carbohydrate count to 31.2g, 606 kilojoules (144 calories)


NUTRITIONAL INFORMATION
PER SERVE B/BERRY APPLE
FAT TOTAL 0.3g 0.4g
SATURATED 0.1g 0.1g
FIBRE 2.2g 1.6g
PROTEIN 4.5g 4.4g
CARBS 38.2g 32.0g
SUGAR 20.5g 15.2g
SODIUM 283mg 282mg
KILOJOULES 721 (cals 172) 617 (cals 147)
GI RATING Medium Medium


Dietitian’s Tip: A great Sunday breakfast that’s also a source of fibre.

• Blueberry Pancakes
• Healthy Breakfast
• Simply To Good To Be True
• Sweets