Sweet Potato Pecan Pancakes [RECIPE]

Be Fit Basics: Sweet Potato Pecan Pancakes

Adapted from Cooking Light

Ingredients:

¾ cup white whole wheat flour
½ cup all-purpose flour
¼ cup chopped pecans, divided
2¼ tsp baking powder
1 tsp pumpkin pie spice (or ½ tsp cinnamon and ½ tsp allspice or nutmeg, with a pinch of cloves)
¼ tsp salt
1 cup skim milk
¼ cup packed dark brown sugar
1 tbsp canola oil, plus more for the pan (est. 3 tbsp for greasing)
1 tsp vanilla extract
2 large eggs, lightly beaten
1 (16 ounce) can of unsweetened sweet potatoes or yams, liquid drained and solids mashed together

Instructions

Combine flour, half the pecans (2 tbsp), baking powder, spice(s), and salt in a large bowl. In a medium-sized bowl, combine the milk, sugar, oil (1 tbsp), vanilla extract, and eggs; add these wet ingredients to the flour mixture and mix until smooth; stir in sweet potatoes.

Heat a griddle or sauté pan; pour enough canola oil to grease the griddle or pan.  Spoon about ¼ cup batter (per pancake) onto your hot cooking surface. Flip each pancake when bubbles start to form on the surface and the edges look cooked; cook about 1 minute more, or until both sides are golden.  (Turn down the heat if the pancakes start to brown too quickly.)  Repeat with the remaining batter until all batter has been used, using additional oil to grease the pan as needed. Sprinkle pancakes with the remaining pecans.

Notes

-White whole wheat flour will produce a lighter whole grain pancake.  If you can’t find it, try using equal parts whole wheat and all-purpose flour (the recipe calls for 1¼ cups of flour in total).

Yield: Serves 6, 2 pancakes per serving

NUTRITION INFORMATION PER SERVING (2 pancakes):

CALORIES: 310 calories

PROTEIN: 8 g                        

SODIUM: 345 mg 

CARBOHYDRATE: 37 g                  

FIBER: 3 g  

FAT: 15 g                              

Sat Fat: 1.5 g        

Make it a Meal

Starch: 1 serving pancakes (310 calories)
Protein: ½ cup 1% cottage cheese (80 calories)
Fruit: ½ cup canned mandarin oranges, in their own juices (35 calories)

What to buy?

  • Pecans
  • Skim milk
  • Low fat cottage cheese
  • Eggs
  • 1-16 oz can (unsweetened) sweet potatoes or Yams
  • Mandarin oranges
  • Pantry ingredients: baking powder; pumpkin pie spice; canola oil; salt; vanilla extract; all-purpose flour; white whole wheat flour; dark brown sugar

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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