spinach and corn pancakes recipe

 

spinach and corn pancakes

vegetables in a pancake? serve this fun side dish with most chicken, meat, or fish dishes

½ C whole-wheat flour

1 C fat-free (skim) milk

2 Tbsp vegetable oil

2 large eggs

1 C frozen chopped spinach, thawed and drained

1 C frozen whole corn kernels, thawed

¼ tsp ground black pepper

Nonstick cooking spray

1. Measure flour into a large mixing bowl.

2. In a smaller bowl, combine milk, oil, and eggs, and mix well. Add milk mixture to flour, and mix until smooth.

3. Add spinach, corn, and pepper to mixture, and stir well.

4. Heat a large nonstick sauté pan or griddle. Spray lightly with cooking spray.

5. Spoon batter ¼ cup at a time onto the pan. Cook each pancake for 2–3 minutes, or until the bottom holds together and is golden brown. Carefully flip and cook the second side for an additional 1–2 minutes. (Recipe makes about 16–18 pancakes.)

6. Serve immediately.

 

Older children can help mix the ingredients and flip the pancakes.

prep time:

10 minutes

cook time:

25 minutes

yield:

4 servings

serving size:

about 4 pancakes

each serving provides:

calories 227

total fat 10 g

saturated fat 2 g

cholesterol 107 mg

sodium 128 mg

total fiber 4 g

protein 11 g

carbohydrates 27 g

potassium 391 mg

vitamin A 110%

vitamin C 30%

calcium 15%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet