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Breakfast "Janet"

5 Reviews
80% would make this recipe again

Preparation : 2 min Cooking : 3 min
370 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

vegetable oil spray
1/3 cup pancakes mix, gluten-free (buckwheat) 50 g
1/3 cup water 85 mL
1 tsp maple syrup 5 mL
1/2 cup blueberries 60 g
1/2 bananas, small 80 g
1 cup milk, lactose-free 250 mL

Method

  1. Preheat the oven to the lowest setting. The recipe yields 2 pancakes per serving. When a pancake is ready, set it aside on a plate in the warm oven.
  2. Put the pancake mix in a bowl. Add the water, then whisk gently until smooth.
  3. Spray a non-stick skillet with a vegetable spray. Put the skillet on medium-high. Pour about ⅓ cup of the batter onto the HOT skillet. Cook about 2 min, then flip gently (top is till moist) and cook 1-2 min until the pancake is browned.
  4. Continue the process with the remaining mixture. Spray the skillet occasionally if needed.
  5. Top the pancakes with the syrop and berries. Serve with the banana and a glass of milk.

Nutrition Facts Table

per 1 Serving (510g)

Amount

% Daily Value

Calories

370

Fat

4 g

6 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

69 g

23 %

Fibre

6 g

24 %

Sugars

31 g

Protein

19 g

Vitamin A

12 %

Vitamin C

16 %

Calcium

46 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 2 ½ servings
Milk and Alternatives : 1 servings
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Trans Fat
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Copper, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Iron, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin D

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Milk and Alternatives 1
Other Foods ½

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Members' Reviews

5 Reviews (5 with rating only ) 80% would make this recipe again