Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Whole-Wheat Pancakes with Carrots and Sesame Seeds
- Ingredients
- 4 carrots (each about 100 grams)
- 1 egg
- 4 ozs Whole wheat flour
- ¾ cup Buttermilk
- salt
- 4 tsps Sesame seeds (about 20 grams)
- 2 Tbsps vegetable oil
- 4 Tbsps grated Cheese (about 30 grams)
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.
Whisk together egg, flour, buttermilk and 1 pinch of salt in a bowl.
Remove carrots from steamer and cut each in half lengthwise.
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.
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.
Slide pancake from the pan onto the lid, then turn over and return to the pan.
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.
(Percentage of daily recommendation)
Calorie | 508 cal. | (24 %) | ||
Protein | 21 g | (21 %) | ||
Fat | 24 g | (21 %) | ||
Carbohydrates | 48 g | (32 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 14.5 g | (48 %) |
Healthy, because
The wholemeal flour scores with many minerals; its dietary fibres support the digestion. The beta-carotene contained in the carrots is good for the eyes and skin.
Even smarter
If you replace the carrots with green asparagus, paprika or courgette strips, pre-cooking is not necessary: A short frying in the pan is enough before the dough is added.