High-protein pancakes

 

Get your early-morning protein fix with these nutrition-packed pancakes.

 

THERE’S NO FLOUR in sight in these bad boys. These pancakes are made with eggs, flaxseed, and ricotta cheese—not flour—for a total of 4.3g of carbs each. Top with part-skim ricotta and pureed strawberries if you choose.

 

Nutrition (per pancake, without optional sweetener)

Calories: 113; total fat: 6.9g; protein: 9.6g; carbohydrates: 4.3g; fiber: 2g; sodium: 245mg

 

Recipe adapted from diet and lifestyle cookbook Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy by culinary nutritionist Layne Lieberman, M.S., R.D., C.D.N.

MAKES 4 SERVINGS

 

Prep Time:  5

 

Cook Time: 15

 

Ingredients

  • 2 eggs plus 2 egg whites, lightly beaten
  • ¼ cup ground golden flaxseed
  • ½ cup part-skim ricotta cheese
  • ¾ tsp baking powder
  • ¼ tsp salt
  • 1 tsp stevia powder or 2 Tbsp maple syrup (optional)
  • Nonstick cooking spray, olive oil

 

How to make it
In a large bowl, combine all ingredients and stir well. If the batter is too thick, add water. If it’s too loose, add more ground flaxseed.

 

Heat a large nonstick skillet on medium-high heat, and spray with cooking spray.

 

Pour one-quarter of the batter into the skillet to make a pancake. Cook until golden on both sides, about 2 minutes per side. Repeat to make three more pancakes.

 

Source: http://www.mensfitness.com/nutrition/healthy-recipes/coconut-crusted-fish-tacos



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