1½ cups unbleached all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
2 tablespoon sugar
1 egg plus 2 egg whites or 4 egg whites
1½ cups nonfat or low fat buttermilk
½ teaspoon vanilla
1 cup fresh or frozen blueberries thawed and drained
1. Combine flour, baking powder, baking soda, salt and sugar in a medium bowl. Add egg and/or egg whites, buttermilk and vanilla, mixing all ingredients together in a blender, food processor or with a wire whisk until smooth. Gently blend in blueberries and set aside.
2. Lightly spray a non-stick or stick-resistant pan or griddle with cooking spray and preheat on medium-high. Test to see if pan is ready by shaking a few drops of water on the surface. If the water dances on surface, evaporating quickly, the pan is ready.
3. Pour about ¼ cup batter onto hot surface for each pancake. Cook on first side until bubbles form and begin to burst and edges of pancake begin to dry out. Turn pancake over with a spatula and cook until second side is golden brown.
Yield: 8 to 12, 4-inch pancakes at approximately 94 calories each; 0.9 gram fat; 0.4 gram saturated fat; 18 milligrams cholesterol; 17 grams carbohydrate; 0.8 gram dietary fiber; 4 grams protein; 271 milligrams sodium.
FRESH BLUEBERRY TOPPING
1. Combine blueberries, sugar, cinnamon and lemon rind in a medium size heavy saucepan. Add cornstarch to water and stir until dissolved. Add water and cornstarch mixture to pan and cook all ingredients together over medium-high heat until thickened and clear.
2. Remove blueberries from heat and set aside to cool slightly before serving or transfer topping to a nonmetallic container, cover and chill until ready to use.
Yield: 2 1/2 cups or 20 1-oz. servings (2 tablespoons) at approximately 33 calories; 0 fat; 0 cholesterol; 8 grams carbohydrate; 0 protein; 0 sodium.
Recipes from Lighten Up – The Art of Low Fat Gourmet Cooking by Mary E. Ross
Compare traditional recipe at 7.5 grams fat and 178 calories vs. 95 calories and 1 gram fat