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Monday, January 04 2016

1/2   cup   whole wheat pastry flour
1    teaspoon   baking powder
1/2   teaspoon   pumpkin pie spice
1/4   teaspoon   salt
2      egg whites
1/4   cup   unsweetened almond milk
1/4   cup   canned pumpkin
1/4   cup   part-skim ricotta cheese
1    tablespoon   packed brown sugar or sugar substitute* equivalent to 1 tablespoon
1    tablespoon   olive oil
1 1/2   teaspoons   finely shredded orange peel, divided
1/2   teaspoon   vanilla
1/2   teaspoon   apple cider vinegar
1    medium  orange
2    teaspoons   honey
1/2   teaspoon   snipped fresh mint
    Nonstick cooking spray
In a medium mixing bowl combine flour, baking powder, pumpkin pie spice and salt. In a second bowl, use a fork to combine the egg whites, milk, pumpkin puree, ricotta, brown sugar, olive oil, 1 teaspoon orange peel, vanilla and cider vinegar until creamy. Add pumpkin mixture to reserved flour mixture. Stir just until moistened. Cover and let stand for 10 minutes.
Meanwhile peel and section orange over a small bowl. Squeeze any remaining juice from the membranes over the segments (about 2 tablespoons). Stir in honey, mint and remaining 1/2 teaspoon of orange peel. Set aside.
Spray a griddle or heavy skillet with nonstick cooking spray. Pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. Using the back of a spoon, spread batter into 3 to 4-inch pancakes. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown. Turn over when surfaces are bubbly and edges are slightly dry. To serve, top with orange mixture.
*Sugar Substitute:
Choose from Sweet'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar.

Nutrition Analysis: 276 calories, 12 g protein, 37 g carbohydrate, 10 g total fat (3 g sat. fat), 10 mg cholesterol, 5 g fiber, 14 g sugar, 101% Vitamin A, 64% Vitamin C, 572 mg sodium, 33% calcium, 11% iron, Exchanges 2 starch, .5 fruit, 1 lean meat, 1 fat Carb Choice 2.5


Per Serving: cal. (kcal) 303, Fat, total (g) 10, chol. (mg) 10, sat. fat (g) 3, carb. (g) 43, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 20, pro. (g) 12, vit. A (IU) 4907.61, vit. C (mg) 37.79, Thiamin (mg) 0.16, Riboflavin (mg) 0.28, Niacin (mg) 0.4, Pyridoxine (Vit. B6) (mg) 0.08, Folate (µg) 28.22, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 574, Potassium (mg) 423, calcium (mg) 333.19, iron (mg) 2.16, Fruit () 0.5, Starch () 2, Other Carb () 0.5, Lean Meat () 1, Fat () 1, Carb Choice () 3, Percent Daily Values are based on a 2,000 

Posted by: AT 02:21 am   |  Permalink   |  0 Comments  |  Email

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