Breakfast ''Jef"

1 Reviews
0% would make this recipe again

Buckwheat pancakes, egg, soy beverage, clementines

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Rest : 2 h Preparation : 10 min Cooking : 15 min
400 calories/serving

Ingredients

1 cup buckwheat flour 130 g
1/2 tsp salt 2 g
1/2 tsp baking soda 1 g
1 1/2 cup water, cold 375 mL
4 tsp canola oil 20 mL
3 1/2 tsp margarine non-hydrogenated 16 g
4 eggs size large
4 cups soy beverage, unsweetened, fortified, or rice beverage 1 L
8 clementines 480 g

Before you start

Preheat the oven to its lowest temperature to keep the initial pancakes warm while you are cooking some more.

Method

  1. Combine the flour, salt, baking soda and water in a bowl. Mix well, using a whip, until the texture is smooth. Let stand in the refrigerator about 1-2 h to obtain a lighter texture.
  2. Grease a non-stick frying pan, then put it over medium heat. Pour about ¼ to ? cup of the batter onto the center of the pan. Spread it rapidly, either by whirling the pan or using a spatula. After about 2 min, when the pancake turns golden-brown, flip it and cook about 1 more minute. Keep the cooked pancakes in the oven while preparing the rest.
  3. Repeat the operation with the remaing batter.
  4. Meanwhile, heat the margarine in another pan over medium-low heat and cook the eggs. Place one egg on top of each pancake then serve with a glass of soy beverage and clementines, or other seasonal fruit.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

400

Fat

16 g

25 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

220 mg

Sodium

560 mg

23 %

Carbohydrate

46 g

15 %

Fibre

5 g

20 %

Sugars

10 g

Net Carbs

41 g

Protein

23 g

Vitamin A

22 %

Vitamin C

70 %

Calcium

34 %

Iron

37 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Zinc
Good source of  :
Fibre, Vitamin A, Vitamin K
More info

DIABETES Exchange

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

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Reviews

1 Reviews (1 with rating only) 0% would make this recipe again

My Notes

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  • 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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