Quinoa Power Pancakes

Quinoa Power Pancakes could be just the lacto ovo vegetarian recipe you've been looking for. For 20 cents per serving, you get a morn meal that serves 12. One portion of this dish contains around 2g of protein, 2g of fat, and a total of 72 calories. 3561 person found this recipe to be scrumptious and satisfying. It is brought to you by Rachel Cooks. Head to the store and pick up ground flax seed, skim milk, coarse salt, and a few other things to make it today. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 40%. This score is not so tremendous. Similar recipes include Power Protein Pancakes, Power Cottage Cheese Pancakes, and Cinnamon Whole Grain Power Pancakes.

Servings: 12

 

Ingredients:

2 teaspoons baking powder

1 tablespoon canola oil

1/2 teaspoon coarse salt

1 cup cooked quinoa

1 large egg, plus 1 large egg white

1 teaspoon ground cinnamon

2 tablespoons ground flax-seed (flax meal)

2 tablespoons pure maple syrup

1/4 cup skim milk

1/4 cup wheat bran

1/2 cup whole wheat flour

Equipment:

whisk

bowl

measuring cup

griddle

frying pan

Cooking instruction summary:

In medium bowl, whisk together quinoa, flour, ground flax-seed, wheat bran, cinnamon, baking powder, and salt. In another medium bowl, whisk together egg, egg white, oil, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine. Do not overmix.Lightly coat a large nonstick skillet or griddle with butter or non-stick spray and heat over medium-high. Drop by heaping tablespoonfuls or using a 1/4 cup measuring cup onto skillet. Cook until bubbles appear on top, 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes. Serve with maple syrup or your favorite pancake topping. I love adding applesauce and a little more cinnamon to the top of these.

 

Step by step:


1. In medium bowl, whisk together quinoa, flour, ground flax-seed, wheat bran, cinnamon, baking powder, and salt. In another medium bowl, whisk together egg, egg white, oil, milk, and syrup until smooth.

2. Add egg mixture to flour mixture and whisk to combine. Do not overmix.Lightly coat a large nonstick skillet or griddle with butter or non-stick spray and heat over medium-high. Drop by heaping tablespoonfuls or using a 1/4 cup measuring cup onto skillet. Cook until bubbles appear on top, 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes.

3. Serve with maple syrup or your favorite pancake topping. I love adding applesauce and a little more cinnamon to the top of these.


Nutrition Information:

Quickview
72k Calories
2g Protein
2g Total Fat
10g Carbs
2% Health Score
Limit These
Calories
72k
4%

Fat
2g
4%

  Saturated Fat
0.33g
2%

Carbohydrates
10g
4%

  Sugar
2g
3%

Cholesterol
15mg
5%

Sodium
107mg
5%

Get Enough Of These
Protein
2g
5%

Manganese
0.58mg
29%

Phosphorus
120mg
12%

Selenium
6µg
9%

Magnesium
30mg
8%

Fiber
1g
8%

Vitamin B2
0.1mg
6%

Calcium
50mg
5%

Vitamin B1
0.07mg
5%

Potassium
157mg
5%

Iron
0.75mg
4%

Copper
0.08mg
4%

Zinc
0.54mg
4%

Vitamin B6
0.07mg
3%

Folate
12µg
3%

Vitamin E
0.41mg
3%

Vitamin B3
0.52mg
3%

Vitamin B5
0.15mg
2%

Vitamin B12
0.06µg
1%

Vitamin K
1µg
1%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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