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Multi-Grain Blueberry Pancake Mix

This pancake mix, which you can keep on hand in the cupboard, is low in fat and calories, and a good source of thiamin, riboflavin and magnesium.

Ingredients

  • 1 cup old-fashioned rolled oats
  • 1 cup soy flour
  • 3/4 cup brown rice flour
  • 1/3 cup cornmeal
  • 2 1/2 teaspoons baking powder
  • 3 tablespoons brown sugar
  • 3/4 teaspoon salt
  • 1/2 cup nonfat dry milk powder
  • 3/4 cup dried blueberries or currants

Instructions

  1. Heat oven to 400 degrees F.
  2. Place oats on baking sheet and toast seven minutes or until golden brown.
  3. Cool to room temperature.
  4. Transfer to food processor and process 20 seconds until coarsely ground.
  5. In large bowl, stir together soy flour, rice flour, cornmeal, baking powder, sugar, and salt.
  6. Add milk powder, blueberries, and oats; stir to combine.
  7. Store in the refrigerator until ready to use.

*To make eight pancakes, use 2 cups of the mix combined with one whole egg, two egg whites, 1 cup cold water and 1 tablespoon olive oil; use a generous 1/4 cup of batter per pancake.

Nutritional information per serving: Calories: 351; Protein: 14g; Total Fat: 17g; Sodium: 482mg; Cholesterol: 128mg; Carbohydrates: 38g; Fiber: 6g