Classic Vegetarian Dish

Healthy Pancake with Strawberries and Rhubarb

with Semolina Flour
4.454545
Average: 4.5 (11 votes)
(11 votes)
Healthy Pancake with Strawberries and Rhubarb

Healthy Pancake with Strawberries and Rhubarb - A green light for a really sweet temptation in red

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
485
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whole grain semolina provides dietary fiber plus vegetable protein, iron, magnesium, and zinc. Rhubarb and strawberries contribute a significant portion of vitamin C, while the eggs provide plenty of beta-carotene. This is the precursor of vitamin A, which we need for sunset vision.

If rhubarb is out of season or too sour for your palette, you can use apple wedges, pitted cherries, plums or apricots instead. 

1 serving contains
(Percentage of daily recommendation)
Calorie485 kcal(23 %)
Protein19 g(19 %)
Fat17 g(15 %)
Carbohydrates60 g(40 %)
Sugar added18 g(72 %)
Roughage7.5 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.1 μg(11 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate84 μg(28 %)
Pantothenic acid2.3 mg(38 %)
Biotin29.2 μg(65 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C83 mg(87 %)
Potassium759 mg(19 %)
Calcium306 mg(31 %)
Magnesium68 mg(23 %)
Iron3.6 mg(24 %)
Iodine21 μg(11 %)
Zinc3.1 mg(39 %)
Saturated fatty acids4.4 g
Uric acid69 mg
Cholesterol294 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 ounces Wheat semolina
1 cup
2 stalks red Rhubarb (each approximately 2 ounces)
7 ounces Strawberries
2 eggs
salt
1 teaspoon Vanilla
1 tablespoon Canola oil
1 tablespoon powdered sugar
How healthy are the main ingredients?
StrawberryRhubarbeggsalt
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot (with lid), 1 Cutting board, 1 Small knife, 1 deep bowl, 1 Hand mixer, 1 Bowl, 1 Tablespoon, 1 large Non-stick pan (with lid; 27 cm diameter), 1 Tea strainer, 1 Ladle, 1 Dough scraper, 1 Slotted spatula

Preparation steps

1.
Healthy Pancake with Strawberries and Rhubarb preparation step 1

Boil milk in a pot. Add semolina, remove from heat and allow to soak, covered, for 10 minutes. Let cool slightly.

2.
Healthy Pancake with Strawberries and Rhubarb preparation step 2

Meanwhile, rinse rhubarb and cut into pieces about 3/4 inch long. Rinse strawberries and cut in half or quarters depending on size.

3.
Healthy Pancake with Strawberries and Rhubarb preparation step 3

Separate eggs. In a high vessel, beat egg whites with a pinch of salt until very stiff with a hand mixer.

4.
Healthy Pancake with Strawberries and Rhubarb preparation step 4

Mix yolks with vanilla sugar in a bowl and stir until creamy. Stir in cooled semolina.

5.
Healthy Pancake with Strawberries and Rhubarb preparation step 5

Use a spatula to gently fold egg whites into semolina.

6.
Healthy Pancake with Strawberries and Rhubarb preparation step 6

Heat oil in a large non-stick pan. Add rhubarb and sauté over medium heat for about 2 minutes, stirring frequently (rhubarb will still be firm).

7.
Healthy Pancake with Strawberries and Rhubarb preparation step 7

Spread semolina batter evenly over rhubarb, cover and cook on low heat for 6 minutes.

8.
Healthy Pancake with Strawberries and Rhubarb preparation step 8

Turn pancake out of pan onto a plate. Put powdered sugar in a tea strainer and sprinkle over pancake. Garnish with strawberries and serve.