Breakfast "Janet"

Breakfast "Janet"

1 serving
Preparation 2 min
Cooking 3 min

370 calories per serving 


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, or almond beverage   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

Nutrition Facts

per 1 serving (510g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

4 g

6 %

Saturated 1.5 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

10 %

Vitamin C

15 %

Calcium

45 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: servings
Milk and Alternatives: 1 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Breakfasts | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegetarian

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