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Pancakes With Pecans and Berries


  • 1¼ cups wholemeal self raising flour, sifted
  • 2 tablespoons caster sugar
  • 1 medium egg, lightly beaten
  • 1¼ cups skim milk
  • 1 tablespoon canola oil
  • 1 teaspoon caster sugar, extra
  • ½ teaspoon vanilla essence
  • ⅓ cup low fat ricotta
  • ⅔ cup frozen or fresh mixed berries
  • ⅓ cup chopped pecans

Sift the flour and sugar into a large bowl and make a well in the centre. Mix together the egg, milk and oil until combined then pour into the well in the middle of the flour mixture, whisking to form a smooth batter. Cover the bowl with plastic and refrigerate for 20 minutes.

Whilst the batter is standing place ½ cup of berries in a small bowl, add the extra caster sugar and vanilla essence, stir to combine then set aside.
After 20 minutes, stir the ricotta, remaining berries and pecans into the batter (ricotta does not have to be smooth).

Heat a large non stick frying pan over medium heat and spray with oil spray. Pour ¼ cup pancake batter into the pan and swirl around to make a round pancake shape. Cook for 1-2 minutes until golden on the underside then carefully turn and cook on the other side until golden and cooked through. Remove and keep warm as you repeat with the remaining batter. Serve with a small spoonful of low fat ricotta, extra nuts and berry compote to garnish.


Serves 4 – 10g nuts per serve


NUTRIENT content per serve

Energy 1580kJ (376kcal), Protein 13g, Total fat 15g, Saturated fat 2g (13% of total fat), Monounsaturated fat 8g, Polyunsaturated fat 5g, Carbohydrates 45g, Sugars 17g, Fibre 7g, Sodium 390mg


Note:

This recipe was not tested with gluten free flour however it may work with gluten free flour.


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