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Wheat Germ Pancakes with Apricot-Orange Sauce


Yield

Makes 6 servings

Ingredients

1/2 cup orange juice
1 tablespoon cornstarch
1 tablespoon honey
1/4 teaspoon ground nutmeg
1 can (5-1/2 ounces) apricot nectar
2 seedless small oranges, peeled, sectioned
1 cup whole wheat flour
1/4 cup all-purpose flour
2 tablespoons toasted wheat germ
2 teaspoons packed brown sugar
1-1/2 teaspoons baking powder
1 cup plus 3 tablespoons fat-free (skim) milk
1 tablespoon canola or vegetable oil
2 egg whites

Preparation

  1. For apricot-orange sauce, combine orange juice, cornstarch, honey and nutmeg in small saucepan until smooth. Stir in apricot nectar. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Stir in orange sections; cover to keep warm.
  2. Combine whole wheat flour, all-purpose flour, wheat germ, sugar and baking powder in medium bowl. Combine milk and oil in small bowl. Add milk mixture to flour mixture; stir just until combined. Beat egg whites in small bowl with electric mixer until whites form stiff (but not dry) peaks. Gently fold into batter.
  3. Coat nonstick griddle or heavy skillet with nonstick cooking spray. Heat over medium heat until water droplets sprinkled on griddle bounce off surface. Drop 2 tablespoons batter onto hot griddle for each pancake; spread to form 3-inch rounds. Cook 2 to 3 minutes or until tops of pancakes are bubbly and appear dry. Turn; cook 1 to 2 minutes more or until bottoms of pancakes are lightly browned. Serve with warm apricot sauce.

Nutritional Information

Serving Size: 2 pancakes with sauce
Fiber 4 g
Carbohydrate 40 g
Cholesterol 1 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 13 %
Calories 206
Protein 7 g
Sodium 129 mg

Dietary Exchange

Fruit 1/2
Starch 2
Fat 1/2

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