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Healthy Blueberry Lemon Pancakes

 
One serving costs about $1.41

$1.41 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,lacto ovo vegetarian morning meal,brunch,breakfast
spoonacular Score:38%

Spoonacular Score: 38%

 

The recipe Healthy Blueberry Lemon Pancakes can be made in approximately about 45 minutes. For $1.41 per serving, you get a breakfast that serves 2. One portion of this dish contains approximately 12g of protein, 1g of fat, and a total of 218 calories. This recipe from Foodista has 1 fans. Head to the store and pick up greek lemon yogurt, egg whites, lemon yogurt, and a few other things to make it today. It is a good option if you're following a lacto ovo vegetarian diet. Taking all factors into account, this recipe earns a spoonacular score of 37%, which is not so excellent. If you like this recipe, take a look at these similar recipes: Healthy Blueberry Pancakes, Healthy Whole Wheat Blueberry Buttermilk Pancakes, and Healthy Blueberry Bananan Oat Pancakes for One.

Ingredients

Servings:
0.33 cups
0.33 cups whole greek yogurt
whole greek yogurt
2
2  egg whites
egg whites
0.5 tsps
0.5 tsps vanilla extract
vanilla extract
0.5 cups
0.5 cups white whole wheat flour
white whole wheat flour
0.5 tsps
0.5 tsps baking soda
baking soda
0.5 tsps
0.5 tsps sugar
sugar
1 dash
1 dash salt
salt
0.25 cups
0.25 cups non-fat milk
non-fat milk
0.5 cups
0.5 cups fresh blueberries
fresh blueberries
3 Tbsps
3 Tbsps lemon
lemon
1 Tbsp
1 Tbsp maple syrup
maple syrup
0.25 cups
0.25 cups blueberries
blueberries
0.33 cups whole greek yogurt
0.33 cups
whole greek yogurt
2  egg whites
2
egg whites
0.5 tsps vanilla extract
0.5 tsps
vanilla extract
0.5 cups white whole wheat flour
0.5 cups
white whole wheat flour
0.5 tsps baking soda
0.5 tsps
baking soda
0.5 tsps sugar
0.5 tsps
sugar
1 dash salt
1 dash
salt
0.25 cups non-fat milk
0.25 cups
non-fat milk
0.5 cups fresh blueberries
0.5 cups
fresh blueberries
3 Tbsps lemon
3 Tbsps
lemon
1 Tbsp maple syrup
1 Tbsp
maple syrup
0.25 cups blueberries
0.25 cups
blueberries

Equipment

frying pan
frying pan
spatula
spatula
whisk
whisk
bowl
bowl
frying pan
frying pan
spatula
spatula
whisk
whisk
bowl
bowl


Instructions

Mix greek yogurt,egg whites and vanilla extract into a small bowl In a separate bowl combine flour, baking soda, sugar, & salt Combine and whisk till evenly mixed Add milk, stir until combined (if the batter still seems to thick add a pinch more milk, I only needed the 1/4 cup) Fold in 1/2 cup blueberries Spray non-stick skillet with cooking spray and place 1/4-cup of batter onto skillet and cook till bubbles start appearing through the top of the pancake and then flip. NOTE: Cook on medium heat and I spread out my batter with the spatula to cook more evenly. About 1-2 minutes on each side For Yogurt Syrup: Add yogurt and maple syrup in a small bowl and stir together until combined. Add yogurt syrup on top and 1/4 cup of remaining blueberries. Enjoy! Makes 7 pancakes, 31/2 each, Serves 2. Calories per serving: 251, Fat: .06, Cholesterol: .06, Sodium: 267, Potassium: 103, Carbs: 45, Fiber: 5.5, Sugar: 19.6 (blueberries is what has most of the sugar), Protein: 17

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.41
Ingredient
⅓ cups whole greek yogurt
2 egg whites
½ teaspoons vanilla extract
½ cups white whole wheat flour
¼ cups non-fat milk
½ cups fresh blueberries
3 Tbsps lemon
1 tablespoon maple syrup
¼ cups blueberries
Price
$0.48
$0.36
$0.16
$0.13
$0.10
$0.58
$0.21
$0.51
$0.29
$2.81

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

  • Maple syrup comes in three grades, either A-C or 1-3 depending on where you live. To learn which types are suitable for which uses in the kitchen, check out our lesson on maple syrup in the academy.

Green Tips

  • Please enjoy blueberries during the summer months when they are in season. Eating blueberries in winter means you're eating fruit that has either been transported a long distance or that has been grow in a greenhouse. Either way, their production is far from environmentally friendly, and you probably aren't doing your wallet any favors either. If you want blueberries in winter, buy them frozen!

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
217 Calories
12g Protein
0.96g Total Fat
41g Carbs
8% Health Score
Limit These
Calories
217
11%

Fat
0.96g
1%

  Saturated Fat
0.08g
1%

Carbohydrates
41g
14%

  Sugar
16g
18%

Cholesterol
2mg
1%

Sodium
410mg
18%

Alcohol
0.36g
2%

Get Enough Of These
Protein
12g
25%

Vitamin B2
0.44mg
26%

Manganese
0.43mg
22%

Vitamin C
17mg
21%

Fiber
4g
20%

Selenium
10µg
15%

Calcium
116mg
12%

Vitamin K
10µg
10%

Phosphorus
90mg
9%

Potassium
274mg
8%

Vitamin B12
0.43µg
7%

Iron
1mg
6%

Magnesium
17mg
4%

Vitamin B6
0.08mg
4%

Vitamin B1
0.06mg
4%

Vitamin B5
0.39mg
4%

Zinc
0.48mg
3%

Copper
0.06mg
3%

Folate
10µg
3%

Vitamin D
0.37µg
2%

Vitamin E
0.36mg
2%

Vitamin B3
0.4mg
2%

Vitamin A
98IU
2%

covered percent of daily need

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