Bananas Foster Pancakes

Bananas Foster Pancakes w

Prep Time: 10 minutes

Cooking Time: 20 minutes

Pancake ingredients

  • 1 cup white whole-wheat flour
  • 3 tablespoons granulated sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1 container (5.3 ounces) or 2/3 cup fat-free plain Greek yogurt
  • 2/3 cup skim milk
  • 1 large egg
  • 1 tablespoon plus 1 teaspoon canola oil, divided
  • 1 tablespoon vanilla extract

Bananas Foster ingredients

  • 2 tablespoons trans fat-free margarine
  • 1/4 cup packed brown sugar
  • 1 tablespoon rum (optional)
  • 1 tablespoon vanilla extract
  • 3 medium ripe bananas, sliced
  • 1/8 teaspoon ground cinnamon

Instructions

To prepare pancakes, in a large bowl, combine flour, granulated sugar, baking powder, baking soda, and salt; mix well. In a medium bowl, whisk together yogurt, milk, egg, 1 tablespoon oil, and vanilla. Pour milk mixture over dry ingredients and stir until just combined, being careful not to over mix (a few lumps will remain). Allow batter to sit while preparing bananas foster.

To prepare bananas foster, in a large nonstick skillet over medium-low heat, melt margarine. Add brown sugar and rum (if desired) and simmer about 2 minutes. Add vanilla and sliced bananas and cook 2 to 3 minutes, stirring occasionally. Add cinnamon and stir to combine.

To cook pancakes, heat remaining 1 teaspoon oil on a nonstick griddle, set over medium heat. When hot, use an 1/8 cup measure to pour batter onto griddle. Turn pancakes when tops form bubbles and edges appear cooked. Briefly cook second side, just long enough to brown.


Yield: 7 servings

Nutritional Info

  • Calories = 239
  • Fat = 6 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 27 mg
  • Protein = 6 gm
  • Sodium = 246 mg
  • Carbohydrate = 4 gm
  • Fiber = 3gm
  • Calcium = 96mg
  • Calories from fat = 23%

FOOD EXCHANGES: 2 starch, 1/2 fruit, 1 fat