1 1/2 cups unbleached all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 tablespoon sugar
1 egg plus 2 egg whites or 4 egg whites or 1/2 cup fat free egg substitute
1 1/2 cups nonfat or low fat buttermilk
Combine flour, baking powder, baking soda, salt and sugar in a medium bowl. Add egg and/or egg whites and buttermilk, mixing all ingredients together in a blender, food processor or with a wire whisk until smooth; set aside.
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.
Pour about 1/4 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 80 calories each; 0.7 gram fat; 0.2 gram saturated fat; 18 milligrams cholesterol; 14 grams carbohydrate; 0 dietary fiber; 4 grams protein; 271 milligrams sodium.
Cook’s Note: Regular skim milk or half skim and half buttermilk can be substituted for all of butter milk in recipe. Compare at 164 calories and 7.5 grams total fat vs. 80 calories and 0.7 gram total fat
HOT BLUEBERRY TOPPING
Combine berries, 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.
Remove berries 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 the cookbook, Lighten Up – The Art of Low Fat Gourmet Cooking, by Mary E. Ross