Breakfast "Janet"

8 Reviews
75% would make this recipe again

Gluten-free pancakes, lactose-free milk, banana, blueberries, maple syrup

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Preparation : 2 min Cooking : 3 min
360 calories/serving

Ingredients

vegetable oil spray
1/3 cup pancakes mix, gluten-free (buckwheat) 50 g
1/3 cup water 85 mL
1 tsp maple syrup 5 mL
1/3 cup blueberries 40 g
1/2 bananas, small 80 g
1 cup milk, lactose-free 250 mL

Method

  1. Preheat the oven to the lowest setting. The recipe yields 2 pancakes per serving. When a pancake is ready, set it aside on a plate in the warm oven.
  2. Put the pancake mix in a bowl. Add the water, then whisk gently until smooth.
  3. Spray a non-stick skillet with a vegetable spray. Put the skillet on medium-high. Pour about ⅓ cup of the batter onto the HOT skillet. Cook about 2 min, then flip gently (top is till moist) and cook 1-2 min until the pancake is browned.
  4. Continue the process with the remaining mixture. Spray the skillet occasionally if needed.
  5. Top the pancakes with the syrop and berries. Serve with the banana and a glass of milk.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

360

Fat

4 g

6 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

66 g

22 %

Fibre

6 g

22 %

Sugars

29 g

Net Carbs

60 g

Protein

19 g

Vitamin A

11 %

Vitamin C

13 %

Calcium

46 %

Iron

15 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Folacin, Magnesium, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin D
Good source of  :
Fibre, Iron, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Zinc
Source of  :
Vitamin A, Vitamin C, Vitamin K
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Milk and Alternatives 1
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

8 Reviews (8 with rating only) 75% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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