Healthy Pancake with Strawberries and Rhubarb
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.
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 18 g | (72 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 29.2 μg | (65 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 759 mg | (19 %) | ||
| Calcium | 306 mg | (31 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 294 mg |
Ingredients
- Ingredients
- 2 ozs Wheat semolina
- 1 cup
- 2 stalks red Rhubarb (each approximately 2 ounces)
- 7 ozs Strawberries
- 2 eggs
- salt
- 1 tsp Vanilla
- 1 Tbsp Canola oil
- 1 Tbsp powdered sugar
Preparation steps
Boil milk in a pot. Add semolina, remove from heat and allow to soak, covered, for 10 minutes. Let cool slightly.
Meanwhile, rinse rhubarb and cut into pieces about 3/4 inch long. Rinse strawberries and cut in half or quarters depending on size.
Separate eggs. In a high vessel, beat egg whites with a pinch of salt until very stiff with a hand mixer.
Mix yolks with vanilla sugar in a bowl and stir until creamy. Stir in cooled semolina.
Use a spatula to gently fold egg whites into semolina.
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).
Spread semolina batter evenly over rhubarb, cover and cook on low heat for 6 minutes.
Turn pancake out of pan onto a plate. Put powdered sugar in a tea strainer and sprinkle over pancake. Garnish with strawberries and serve.