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Beatriz Dacosta Photo by: Beatriz Dacosta

Four-Grain Flapjacks

Barley flour, along with whole wheat flour, oats and stone-ground cornmeal provide the four grains in these hearty breakfast pancakes. One serving will have you well on your way to meeting your recommended intake of fiber for the day.

Health MARCH 2002

  • Yield: Serves 9 (serving size: 2 flapjacks)

Ingredients

  • 1 cup barley flour
  • 1/2 cup whole-wheat flour
  • 1/2 cup regular oats
  • 1/2 cup stone-ground yellow cornmeal
  • 1 1/2 teaspoons baking soda
  • 1 teaspoon baking powder
  • Dash of salt
  • 2 1/2 cups nonfat buttermilk
  • 1/4 cup maple syrup
  • 1/4 cup butter, melted
  • 3 large egg yolks
  • 3 large egg whites
  • Cooking spray

Preparation

Lightly spoon barley flour and wheat flour into dry measuring cups; level with a knife. Combine barley flour, wheat flour, and next 5 ingredients (through salt) in a large bowl; stir with a whisk.

Combine buttermilk, maple syrup, butter, and egg yolks in a bowl; stir with a whisk. Add buttermilk mixture to flour mixture, stirring until combined.

Beat egg whites with an electric mixer at high speed until stiff peaks form (do not overbeat). Fold egg whites into batter. Spoon about 1/3 cup batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn flapjacks when tops are covered with bubbles and edges are cooked.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 247
  • Calories from fat: 29%
  • Fat: 8.2g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.8g
  • Protein: 8.4g
  • Carbohydrate: 35.8g
  • Fiber: 3.5g
  • Cholesterol: 87mg
  • Iron: 1.6mg
  • Sodium: 434mg
  • Calcium: 116mg
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Four-Grain Flapjacks recipe

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