Yield: 6 servings
Ingredients :
1 Cup Buttermilk (Or Skim Milk With 1 Tablespoon Lemon Juice)
2/3 Cup Slow-Cooking Rolled Oats
1/2 Cup Unprocessed Wheat Bran
2 Egg Whites Or 1 Egg
1/4 Cup Whole-Wheat Flour, Preferably Stone Ground
1 Teaspoon Fructose
1/8 Teaspoon Salt
3/4 Teaspoon Baking Soda
Vegetable Oil Or Vegetable Oil Cooking Spray
Directions :
1. Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend.
2. Mix in flour, fructose, salt, and baking soda. Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat.
3. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.
4. Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through.
5. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.
Nutritional Information Per Serving (1 pancake):
Glycemic Index: 52,
Glycemic Load: 7,
Calories: 82,
Protein: 4 g,
Carbohydrate: 14 g,
Dietary Fiber: 2 g,
Fat: 1 g,
Saturated Fat: Less than 1 g,
Cholesterol: 33 mg,
Sodium: 202 mg
Diabetic Exchanges:
1 Starch
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer
