The pancakes are light and fluffy prizewinners, perfect for brunch after a hard workout, or breakfast in bed on a recovery day. For best results, let the batter stand for five minutes before cooking.
- 1/2 cup uncooked oats (quick or old fashioned)
- 1/2 cup plain yogurt, buttermilk (or milk mixed with 1/2 tsp vinegar)
- 1/2 to 3/4 cup milk
- 1 egg or 2 egg whites, beaten
- 1 tablespoon oil, preferably canola
- 2 tablespoons packed brown sugar
- 1/2 teaspoon salt, as desired
- 1 teaspoon baking powder
- 1 cup flour, preferably half whole-wheat and half white
- Optional: dash cinnamon
- In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.
- When the oatmeal is through soaking, beat in the egg and oil and mix well. Add the sugar, salt (and cinnamon). Stir the baking powder into the flour; then add and stir until just moistened.
- Heat a lightly oiled or nonstick griddle over medium-high heat.
- For each pancake, pour about 1/4 cup batter onto the griddle. Turn when the tops are covered with bubbles and the edges look cooked. Turn only once.
- Serve with syrup, honey, applesauce, yogurt, or other topping of your choice.
Yield: Six 6-inch pancakes
Total calories: 1,000
Calories/serving (2 pancakes): 330
57 g Carb; 10 g Pro; 7 g Fat
MOCK PASTA ALFREDO
Who doesn't enjoy a ready-made dinner that won't expand the waistline?! Here's a pleasing pasta meal that is low in fat yet rich in flavor. For added color and nutrition, top the pasta with diced tomatoes, peppers, steamed broccoli, or other colorful vegetables.
- 8 oz. pasta, such as corkscrew, penne or shells
- 1 1/2 cups cottage cheese, preferably lowfat
- 1 cup milk, preferably skim or lowfat
- 1 to 2 garlic cloves, cut in pieces (or 1/4 teaspoon garlic powder)
- 2 tablespoons flour
- 1 tablespoon lemon juice
- 1 teaspoon dried basil or oregano
- 1/2 teaspoon dry mustard
- salt and pepper, as desired
- Optional: 1/4 cup parmesan cheese, dash of chili pepper
- Cook the pasta according to the directions on the box.
- In a blender or food processor, process cottage cheese, milk and garlic until smooth.
- Add flour, lemon juice, basil, mustard, salt, pepper (and chili pepper if desired); process until well blended.
- Pour into a saucepan; (add the parmesan cheese); cook over medium heat until thickened. Do not boil.
- Mix into the noodles; serve with colorful veggies; enjoy!
Yield: 3 servings
Total calories: 1200
Calories per serving: 400
70 g Carb; 25 g Pro; 2 g Fat