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Blueberry-Pecan Pancakes

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You can make these delicious pancakes with either fresh or frozen blueberries. From Prevention Healthy Cooking.

  • Prep Time 10 min
  • Total Time 30 min
  • Servings 12

Ingredients

1
cup Gold Medal™ unbleached or all-purpose flour
1/2
cup whole-wheat flour
1/2
cup oat bran
1/2
cup chopped pecans
1
teaspoon baking soda
1/4
teaspoon salt
1/4
cup molasses
1
cup boiling water
1
cup fat-free vanilla yogurt
2
large eggs
1
tablespoon canola oil
1
cup fresh blueberries or Cascadian Farm® frozen organic blueberries

Directions

  • 1 Coat a large nonstick skillet with cooking spray and set over medium heat.
  • 2 In a small bowl, combine unbleached or all-purpose flour, whole-wheat flour, oat bran, pecans, baking soda, and salt.
  • 3 In a large bowl, combine molasses and water. Stir in yogurt, eggs, and oil. Pour molasses mixture into flour mixture. Mix just until moistened. Gently stir in blueberries. Pour batter by 1/3 cupfuls into the skillet, making a few at a time. Cook 2 to 3 minutes, or until bubbly and edges look dry. Turn and cook 1 minute, or until underside is golden. Serve immediately

Nutrition Info

The Quick Take:

  • Calories 170
  • Fat 6g
  • Saturated Fat 1g
  • Sodium 180mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
180mg
180%;
Total Carbohydrate
25g
25%
(Dietary Fiber
3g
3%
  Sugars
9g
9%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
6%;
Iron
8%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Start your day off right with dairy, fruit and whole grains—three healthy food choices that experts recommend we try to enjoy every day.

Eat Great, Lose Weight from Prevention® (2000) p. 66

Ratings & Reviews

©Copyright 2009, Rodale, Inc.
We calculated the nutrition of this recipe at the time it was created on 10/24/2008. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
180mg
180%;
Total Carbohydrate
25g
25%
(Dietary Fiber
3g
3%
  Sugars
9g
9%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
6%;
Iron
8%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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