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Sweet Potato and Pecan Flapjacks

Cornmeal adds crunch, and mashed sweet potatoes lend creaminess to this weekend favorite. Yellow- or white-fleshed sweet potatoes have a dry and crumbly texture when baked and are not moist enough to make tender pancakes, so use the orange variety. For convenience, roast a sweet potato the night before. Serve with maple syrup, butter, and fresh fruit, if desired.

Cooking Light JANUARY 2006

  • Yield: 6 servings (serving size: 2 pancakes)

Ingredients

  • 1 1/4 cups all-purpose flour (about 5 1/2 ounces)
  • 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

Lightly spoon all-purpose flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a large bowl, stirring with a whisk.

Combine milk, sweet potato, sugar, oil, vanilla, and egg yolks, stirring 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.

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

Nutritional Information

Amount per serving
  • Calories: 276
  • Calories from fat: 26%
  • Fat: 7.9g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 2.1g
  • Protein: 7.7g
  • Carbohydrate: 43.7g
  • Fiber: 2.8g
  • Cholesterol: 71mg
  • Iron: 2.7mg
  • Sodium: 419mg
  • Calcium: 166mg
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Sweet Potato and Pecan Flapjacks recipe

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