pancakeThis recipe is for pancake lovers who are cutting back on a few calories. A typical pancake recipe comprises of some ounces of calorie; dense flour, milk, eggs and butter totaling 160kcal for one six inches (6’) pancake without toppings. With a few healthy modifications you can enjoy this low calorie banana pancake (90kcal) which does not include FLOUR. This delicious recipe is also loaded with nutrients; potassium, vitamin B6, magnesium, fiber to mention a few.

I must also add, this a great meal or snack for children, especially fussy eaters. It is delicious and very easy to make.

Ingredients

  • 1 medium ripe banana
  • 2 egg whites
  • 1/8 teaspoon baking powder, for fluffier pancakes
  • 1/8 teaspoon salt
  • 1/4 teaspoon vanilla or ½ teaspoon of cinnamon
  • 1/2 teaspoon coconut oil, for the pan.

Toppings

  • Maple syrup or jam.
  • 1 cup fresh fruit, like mango, pawpaw or apples.

Utensils

  • Small mixing bowls
  • Fork
  • Nonstick griddle or frying pan.
  • Spatula

Instructions

  1. Mash the banana: Peel the banana and break it up and mash until the banana has a pudding-like consistency and no large lumps remain.
  2. Add any extra ingredients: Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, cinnamon or vanilla to add flavor to the pancakes.
  3. Stir in the eggs: Whisk the eggs together until the yolk and whites are completely combined. Pour the eggs over the banana and stir until the eggs are completely combined.
  4. Heat a pan over medium heat: Melt a little butter or warm a little vegetable oil in the pan to prevent sticking, if you like.
  5. Drop the batter on hot pan: Drop roughly 2 tablespoons of batter onto the hot pan. It should sizzle immediately — if not, turn up the heat slightly.
  6. Cook for about 1 minute: Cook the pancakes until the bottoms look browned and golden when you lift a corner.
  7. Sprinkle with toppings: Sprinkle any loose toppings, like nuts or fruits, over the top of the pancakes. Serve and enjoy.

Macronutrient Comparison

Regular pancake (white flour, egg, milk, oil)

 Calorie: 323kcal, carbohydrate: 41g protein: 12g fat: 11g fiber: 1.3g

Banana pancake (banana, egg, oil)

 Calorie: 147kcal, carbohydrate: 23g protein: 4.7g fat: 0.39g fiber: 2.6g

Banana has a relatively low calorie as compared to regular pancake thus it is highly recommended for weight management. Not only is it a low calorie meal option, it is also loaded with nutrients namely potassium, B vitamins and vitamin C which are beneficial in warding off many diseases.

ARTICLE BY SALOMEY KOKORO
OFFICIAL DIETICIAN OF BISA
DOWNLOAD BISA TO ASK OUR DOCTORS QUESTIONS AND ALSO GET HEALTH TIPS

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