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EatSmarter exclusive recipe

Whole-Wheat Pancakes with Carrots and Sesame Seeds

For 1 Adult and 1 Child (7-14 Years)
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Whole-Wheat Pancakes with Carrots and Sesame Seeds

Whole-Wheat Pancakes with Carrots and Sesame Seeds - Mild and savory mix here to make a completely delicious lunch

Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 30 min.
Ready in
Calories:
508
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie508 kcal(24 %)
Protein21 g(21 %)
Fat24 g(21 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage14.5 g(48 %)
Vitamin A2.9 mg(363 %)
Vitamin D1.1 μg(6 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin9 mg(75 %)
Vitamin B₆0.5 mg(36 %)
Folate83 μg(28 %)
Pantothenic acid2.1 mg(35 %)
Biotin23.8 μg(53 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C10 mg(11 %)
Potassium739 mg(18 %)
Calcium424 mg(42 %)
Magnesium155 mg(52 %)
Iron7.7 mg(51 %)
Iodine46 μg(23 %)
Zinc5.3 mg(66 %)
Saturated fatty acids5.7 g
Uric acid92 mg
Cholesterol131 mg
Development of this recipe:

Ingredients

for
2
servings
4
Carrots (each about 100 grams)
1
4 ounces
¾ cup
4 teaspoons
Sesame seeds (about 20 grams)
2 tablespoons
4 tablespoons
grated Cheese (about 30 grams)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Steamer basket, 1 Bowl, 1 Whisk, 1 Non-stick pan (with lid), 1 Tablespoon, 1 Teaspoon, 1 small Ladle

Preparation steps

1.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 1

Bring 250 ml (approximately 1 cup) water to a boil in a pot. Rinse, trim and peel carrots, place in a steamer over boiling water and parboil for about 10 minutes.

2.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 2

Whisk together egg, flour, buttermilk and 1 pinch of salt in a bowl.

3.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 3

Remove carrots from steamer and cut each in half lengthwise.

4.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 4

Heat 1 tablespoon oil in a non-stick pan. Place half of the carrots in the pan, cut side down, radiating out from the center. Sprinkle with 1 teaspoon sesame seeds.

5.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 5

Pour half of batter into pan and spread evenly. Sprinkle with 1 teaspoon sesame seeds and cook, covered, over medium heat until golden brown, about 3 minutes.

6.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 6

Slide pancake from the pan onto the lid, then turn over and return to the pan.

7.
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 7

Sprinkle with 2 tablespoons grated cheese and bake for about 3 minutes. Remove from pan and keep warm while cooking another pancake using the remaining ingredients.

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