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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
508
calories
Calories

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

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easy
Difficulty
25 min.
Preparation
 • Ready in 30 min.
Ready in
Nutritions
Fat24 g
Saturated Fat Acids5.7 g
Protein21 g
Roughage14.5 g
Sugar added0 g
Calorie508
1 serving contains
Calories508
Protein/g21
Fat/g24
Saturated fatty acids/g5.7
Carbohydrates/g48
Added sugar/g0
Roughage/g14.5
Bread exchange unit4
Cholesterol/mg131
Uric acid/mg92
Vitamin A/mg2.9
Vitamin D/μg1.1
Vitamin E/mg5.2
Vitamin B₁/mg0.5
Vitamin B₂/mg0.5
Niacin/mg9
Vitamin B₆/mg0.5
Folate/μg83
Pantothenic acid/mg2.1
Biotin/μg23.8
Vitamin B₁₂/μg1.1
Vitamin C/mg10
Potassium/mg739
Calcium/mg424
Magnesium/mg155
Iron/mg7.7
Iodine/μg46
Zinc/mg5.3

Recipe development: EAT SMARTER
Ingredients
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

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)
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Preparation steps

Step 1/7
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.

Step 2/7
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 2

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

Step 3/7
Whole-Wheat Pancakes with Carrots and Sesame Seeds preparation step 3

Remove carrots from steamer and cut each in half lengthwise.

Step 4/7
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.

Step 5/7
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.

Step 6/7
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.

Step 7/7
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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