Cooking Done Light

These pancakes will get anyone out of bed in the morning! They have an intoxicating scent and a truly luscious flavor. For a really special treat, indulge in the hot peach topping. Because these pancakes are made with whole wheat flour, they will stick with you long into your busy morning, and they provide an extremely healthy dose of whole grains, fruit, antioxidants, and nutrients – they are everything a breakfast should be – all in one low calorie, delicious package.

1 1/4 cups whole wheat pastry flour

1/4 cup all purpose flour

2 teaspoons baking powder

1 – 2 teaspoons cinnamon

1 cup skim milk

2 teaspoons pure vanilla extract

2 Granny Smith (or other firm) apples peeled or unpeeled, grated (should total about 1 1/2 cups lightly packed after grating)

1/3 cup raisins (optional) – omit from batter all together when using the peach topping

Place the flour, baking powder, and cinnamon in a medium sized mixing bowl and stir until well combined. Pour the milk and vanilla extract into the dry ingredients and mix until moistened. Stir in the grated apple, and the raisins (if using).

Lightly mist a medium (about 8-10 inch) skillet with cooking spray and place it over medium-high heat. Once the skillet is hot, spoon a scant 1/4 cup (about 4 level tablespoons) batter for each pancake; spread the batter out slightly using the back of a spoon, if necessary. Cook each pancake for 2 to 4 minutes on each side, or until golden brown. (If you have to prepare the pancakes in batches due to the size of your skillet, you can keep the already-made pancakes warm in a 200 degree oven until ready to serve).

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Makes 4 servings (2 very large pancakes per person, or you can use 2 tablespoons batter and make 4 small pancakes per person). Per Serving: 212 calories, 1 g total fat, 0 g saturated fat, 0 g trans fat, 39 g carbohydrates, 8 g fiber, 0 g added sugar, 8 g protein, 126 mg sodium, 1 mg cholesterol.

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Optional Hot Peach Topping:

2 large fresh peaches (peeled or unpeeled), sliced (you can also substitute 2 cups of frozen unsweetened peach slices)

2/3 cup water

1/4 cup raisins (optional – I leave them out)

2 tablespoons pineapple juice concentrate

2 teaspoons pure vanilla extract

2 tablespoons cornstarch

1/2 cup apple juice concentrate

Place the peach slices, water, raisins, pineapple concentrate, and vanilla in a medium saucepan. Bring the mixture to a boil then immediately reduce the heat to medium and cook, stirring occasionally, until the raisins are plump and soft (about 4-6 minutes). While peach mixture is cooking, place the cornstarch in a small measuring cup and, using a for, stir in the apple juice concentrate until the mixture is smooth and the cornstarch has dissolved completely.

Once the peach mixture is done cooking, stir this cornstarch mixture into the hot fruit and cook over medium heat, stirring occasionally, until the sauce is thickened. Serve hot or warm over pancakes, french toast, oatmeal, and even fat free frozen yogurt.

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Makes 4 (large) servings, or 8 moderate servings. Per Large Serving: 106 calories, 0 g total, 0 g saturated fat, 0 g trans fat, 23 g carbohydrates, 3.5 g fiber, less than 4 g added sugar (these are natural sugars from the juice concentrates), 1.5 g protein, 0 mg sodium, 0 mg cholesterol.