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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Blueberry Pancakes
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1/4 cup old-fashioned rolled oats
2 tablespoons sugar
2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1-1/2 cups low-fat (1%) milk
2 tablespoons plus 1 teaspoon extra-light olive oil
1 whole egg
1 egg white
1-1/4 cups blueberries
Nutritional Information per Serving: 242 calories, 7.5g total fat, 1.5g saturated
fat, 4.5g monounsaturated fat, 0.9f polyunsaturated fat, 3.4g dietary fiber, 8g
protein, 37g carbohydrate, 38mg cholesterol, 612mg sodium, WW points = 5.
Blueberry Pancakes
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1/4 cup old-fashioned rolled oats
2 tablespoons sugar
2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1-1/2 cups low-fat (1%) milk
2 tablespoons plus 1 teaspoon extra-light olive oil
1 whole egg
1 egg white
1-1/4 cups blueberries
- In a large bowl, combine whole-wheat flour, all-purpose flour, oats,
sugar, baking powder, salt and baking soda. - In a medium bowl, whisk together milk, 2 tablespoons of the oil, the
whole egg and egg white. - Make a well in dry ingredients. Add liquid ingredients and stir until just
combined. - In a large no-stick skillet, heat remaining 1 teaspoon oil over medium
heat. For each pancake, use about 1/4 cup of batter. Top each with a
spoonful of blueberries. Cook over medium heat until bubbles
disappear, 1-1/2 to 2 minutes. Turn over and cook until golden, about
1 minute. Repeat to make a total of about 12 pancakes. - Serve warm.
Nutritional Information per Serving: 242 calories, 7.5g total fat, 1.5g saturated
fat, 4.5g monounsaturated fat, 0.9f polyunsaturated fat, 3.4g dietary fiber, 8g
protein, 37g carbohydrate, 38mg cholesterol, 612mg sodium, WW points = 5.