Sweet Potato and Pecan Flapjacks

recipe
Sweet potato gives these pancakes a healthy dose of beta carotene, an antioxidant that also keeps eyes healthy. For convenience, roast a sweet potato the night before, or use canned mashed sweet potato. Drizzle with maple syrup and butter, and serve with a side of fresh fruit.

Yield:

8 servings (serving size: 2 pancakes)

Recipe from

Oxmoor House

Nutritional Information

Calories 199
Caloriesfromfat 0.0 %
Fat 5.7 g
Satfat 0.8 g
Monofat 3 g
Polyfat 1.5 g
Protein 5.8 g
Carbohydrate 31.2 g
Fiber 2.1 g
Cholesterol 53 mg
Iron 1.6 mg
Sodium 286 mg
Calcium 125 mg

Ingredients

5.6 ounces all-purpose flour (about 1 1/4 cups)
1/4 cup chopped pecans, toasted
3 tablespoons yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 cup fat-free milk
1 cup mashed cooked sweet potato
3 tablespoons brown sugar
1 tablespoon canola oil
1/2 teaspoon vanilla extract
2 large egg yolks
2 large egg whites, lightly beaten
Cooking spray

Preparation

1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients in a large bowl, stirring with a whisk.

2. Combine milk and next 5 ingredients, stirring with a whisk until smooth; add to flour mixture, stirring just until combined. Beat egg whites with a mixer at high speed until soft peaks form; fold egg whites into batter. Let batter stand 10 minutes.

3. Heat a nonstick griddle or nonstick skillet over medium-high heat. Coat pan with cooking spray. Spoon about 1/4 cup batter per pancake onto pan. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 minutes or until bottoms are lightly browned.

 

Young Chefs can:

Measure pecans

Help add dry measured ingredients to mixing bowl

 

Older Chefs can:

Combine milk and wet ingredients

Whisk milk mixture

Measure sweet potato

August 2011
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