Fiber Fool

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A Day Late, But Not a Dollar Short - Healthy German Pancakes

Filed under: In the Kitchen — Kristi at 11:32 am on Thursday, April 28, 2011

German Pancakes with Yogurt & Fruit Spread

Insurance is finally working properly and I have my maintenance medication back. Yay! Sadly, I was off of it long enough that I have to rebuild my tolerance to the side effects - mainly extreme drowsiness. So I’m moving a bit slower than normal and sleeping quite a bit longer. I’m not in a rhythm. But hopefully I’ll adjust faster since I had previously been on this drug for 3 or 4 years.

The nausea has pretty much left unless I let myself get too hungry, so that is good. But last Thursday it was bad enough that all I really wanted to eat was a large soft pretzel. But, those are not made from whole grains so it would be a more or less nutritionally empty thing to eat. I was good that day and did soup and salad with a small dinner roll for lunch, but I still just really needed something resembling comfort food, but I wanted some nutritional value - some fiber, some protein. Enter Pinterest, where I stumbled upon knitpurlgurl’s pin of a 2006 Real Simple recipe for German Pancakes.

German Pancake Partially Deflated

On a whim I entered the recipe with a few tweaks into a custom recipe on Lose It! to see what the stats were. I subbed in whole wheat pastry flour for the AP flour and 1% milk in place of the whole milk as that is what we have on hand. Then I left out the confectioner’s sugar, deciding it would be best to add as desired to individual portions. I also subbed in my homemade low-sugar raspberry peach jam and did not use it as heavily as the recipe called for. I ended up at just a titch over 200 calories with a decent balance of fat/carb/protein per quarter of the skillet. We had a side of fake bacon with ours (one of the few fake meats I can tolerate as it has gluten much lower on the ingredient list than most).

The result was surprisingly filling and satisfying, including mentally! We liked it so much on Thursday night that I did it again on Saturday morning for brunch and snapped these pics quickly. This time we topped them with a mix of yogurt and the same jam as well as apple sauce.

German Pancakes for Saturday Brunch

Healthy German Pancake


Ingredients
  • 3 Large Eggs
  • 1/2 cup whole wheat pastry flour
  • 1/2 cup 1% milk
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 teaspoon kosher salt
  • 2 tablespoons unsalted butter
  • 1/2 cup low sugar topping of choice, yogurt or fruit jam (2 tablespoons per quarter pancake)
  • 2 tablespoons confectioner’s sugar (optional)

Directions
1. Preheat oven to 400° F.
2. In a medium mixing bowl, beat eggs until frothy with a hand held mixer or in a standing mixer.
3. Sift whole wheat pastry flour into eggs and mix just until combined thoroughly.
4. In another bowl, mix milk, extracts and salt.
5. Place butter in a large oven proof skillet (cast iron is great here if you have it) and put in oven to melt butter.
6. Slowly add the liquid to the egg and flour mixture and mix until combined.
7. Remove skillet from oven, pour batter into skillet and place back into oven.
8. Bake for 14-18 minutes, until golden all over.
9. Remove from oven, cut into quarters and serve with a variety of toppings.

Without toppings, this one comes out at about 173 calories, 9.8 g fat, 13.4 g carbs, 2 g fiber, 7.3 g protein per quarter.

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