Balanced Diet Recipes

Spiced Applesauce Pancake  

Ingredients

1 egg white

1 tbsp fat-free milk or plain light soy milk

1 tsp safflower or canola oil

2 tbsp unsweetened applesauce

2 tbsp wheat germ

Tbsp whole grain pastry flour

1/8 tsp ground cinnamon

1/8 tsp ground ginger

1/8 tsp baking powder 

Directions
Beat egg whites and milk in small bowl. Add oil and applesauce and stir until just combined. Combine wheat germ, flour, cinnamon, ginger and baking powder in medium bowl. Add egg white mixture and stir until just combined. Let stand. Coat skillet with canola oil cooking spray and place over medium heat, about 1 minute. Reduce heat to low. Spoon batter into skillet, spreading evenly to form a circle. Cook 1 and 1/2 minutes, or until edges bubble slightly, and flip. Cook 1 minute, then flip again and cook 1 minute longer, or until center is firm.

Makes 1 pancake 
Protein 20%, carbohydrate 50%, fat 30%