Friday, January 20, 2012

A Fluffy and Filling High Fibre Pancake

I love to experiment with pancakes.  I have been working with high protein battters lately, but today I wanted something with more fibre, so I chose to use some PC Blue Menu Fibre First cereal. 

For my American friends, this cereal is very similar to General Mills Fiber One Original... you know, the little twigs!

The Captain liked these pancakes because they are light and fluffy, but thought they needed a bit of sweetening.  So, if you like, add a bit of Splenda or honey or even sugar to the batter.

High-Fibre Blueberry Pancakes
Makes 10 pancakes
  • 1 cup PC Blue Menu Fibre First cereal
  • 1 egg
  • 1-1/4 cups fat free milk
  • 1Tbsp canola oil
  • 1/2 cup white flour
  • 1/2 cup whole wheat flour
  • 1 tsp  baking powder
  • 1/2 tsp baking soda
  • 1/2 cup blueberries, fresh or frozen
  1. Break the cereal a bit by sealing it in a zipper-lock plastic bag and crushing it up with a rolling pin.
  2. Crack the egg into a large mixing bowl and beat till foamy.
  3. Add the milk and oil and blend well.
  4. Stir in the cereal and then let sit for a few minutes till the cereal softens a bit.
  5. Add the flours, baking powder, and baking soda (and sweetener, if using) and stir to blend.
  6. Fold in the bluberries.
  7. To make each pancake, using a 1/4 cup measure cup, spoon batter into a medium-hot pan that has been coated with non-stick spray.  There should be enough batter to make 10 pancakes.  If it gets too thick, as it rests in the bowl, stir in 1 Tbs of water to thin a bit.
  8. Cook pancake about 3 minutes, flip and cook the second side about the same time.  Re-coat pan with non-stick spray every 3rd or 4th cake, as needed.
  9. Remove cooked pancakes to a plate, cover and keep them warm till all are done and ready to serve.

Per panckake.
Weight Watchers P+ = 2.
Calories 97; Protein 4g; Carbohydrate 14g; Fat 2g; Fibre 3g.

The N.I. is per pancake, so multiply by the number of pancakes you eat.

Place cereal in a zipper bag and seal it.

Use a rolling pin to crush the cereal pieces, but don't overdo it!  We don't want flour.

Use a whisk to beat egg, then add milk and oil and beat again.

Stir in cereal and leave about 5 or 6 minutes to soften it.

Blend in dry ingredients, then add blueberries and fold in gently.

The batter is a bit thick to start with so if it needs thinning, add a bit of water and stir.

Use a 1/4 measure cup to spoon batter into the pan.

Cook till golden, about 3 minutes per side.

The batter will turn purple as the berries thaw!

With a bit of syrup....

or an egg!


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