OATMEAL AND BANANA PANCAKES

OATMEAL AND BANANA PANCAKES

OATMEAL AND BANANA PANCAKES

Posted: 07 Sep 2011 08:31 PM PDT
1 1/3 cups fat-free milk
1/2 cup quick cook oats
3/4 cup all-purpose flour
1/4 cup whole-wheat flour
2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flours and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.

BEEF AND CHEESE + SANDWICHES

BEEF AND CHEESE + SANDWICHES 2 cups sliced fresh mushrooms pinch of salt, optional pinch of fresly ground black pepper pinch of rosemary 2 tbsp low-fat mayo 4 slices whole-wheat bread, toasted 2 slices beef cuts 2 slices reduced-fat Swiss cheese Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and add the mushrooms. Cook, stirring occasionally, for 5 minutes or until lightly browned. Sprinkle with the salt, pepper, and rosemary, stir to combine. To assemble, spread the mayo on two pieces of the toast. Top each with half the mushroom mixture, 1 slice of beef cut and 1 slice of cheese. Top with the remaining pieces of toast. Cut each sandwich in half diagonally and serve with a pickle spear, if desired. Note: This sandwich has a good carb/protein ratio making it okay for diabetics. Each sandwich has approximately 19 g of protein and 32 g of carbs.