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Low GI Recipe: Blueberry-Lemon Buttermilk Pancakes

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May 27, 2012 by Johanna Burani

Low-GI-Recipe-Blueberry-Lemon Buttermilk Pancakes

Italians don’t eat pancakes.  They eat something similar, called “frittelle.”  They may be savory and served as a light main course, or sweet and served for dessert.  I’ve noticed that it doesn’t take too long for my Italian house guests to adjust their morning palates to the scrumptious taste of this favorite American breakfast food.

Low GI Recipe: Blueberry-Lemon Buttermilk Pancakes
Italians don’t eat pancakes. They eat something similar, called “frittelle.” They may be savory and served as a light main course, or sweet and served for dessert. I’ve noticed that it doesn’t take too long for my Italian house guests to adjust their morning palates to the scrumptious taste of this favorite American breakfast food.
Created by:
Serves: 3
Ingredients
  • For the coulis:
  • 2 cups fresh blueberries, washed and pat-dried
  • ⅓ cup sugar
  • 1 tablespoon lemon juice
  • Blend all ingredients in a food processor for approximately 2 minutes. Warm before use.
  • For the pancakes:
  • ½ cup unbleached all purpose flour
  • ½ cup whole wheat flour
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • ½ teaspoon nutmeg, freshly ground
  • 1 egg
  • ¼ cup egg substitute
  • ½ cup fat free buttermilk
  • 1 teaspoon vanilla
  • ½ cup part skim ricotta cheese
  • 1 tablespoon lemon zest
  • ½ cup blueberries, washed and pat-dried
Instructions
  1. Mix the flours, the baking powder, baking soda and nutmeg in a small bowl.
  2. Whisk the egg, egg substitute, buttermilk, vanilla, ricotta cheese and lemon zest in a medium bowl.
  3. Gently stir the dry ingredients into the egg mixture until just mixed.
  4. Prepare a large skillet with vegetable spray and place over medium heat.
  5. Pour ⅓ cup of batter onto the skillet and add a few blueberries onto each pancake. Cook for 1½ - 2 minutes or until the edges appear brown. Flip and cook the other side for another 1½ minutes.
  6. Place 2 pancakes on each plate and serve with ⅓ cup of the warmed blueberry coulis.
Notes
These are quite hearty pancakes and very filling. You can easily double the milk and make thinner, less cake-like pancakes.
Nutrition Information
Serving size: 2 pancakes Calories: 408 Fat: 8g Saturated fat: 3g Carbohydrates: 68g Fiber: 6g Protein: 16g Cholesterol: 88mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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