1 1/3 c Whole-Wheat Flour; pastry
1 1/2 ts Baking Powder
3/4 c Barley; cooked
1/2 c Skim Milk
1/4 c Mashed Bananas
2 Egg Whites
2 tb Maple Syrup
1 ts Oil
In a medium bowl sift together the flour and baking powder. Stir together
the flour and baking powder. Stir in the barley.
In a small bowl whisk together the milk, banana, egg whites and maple
syrup.
Pour the milk mixture into flour. Combine quickly; don’t over-mix.
Heat a well-seasoned cast-iron skillet or non-stick frying pan over
medium-high heat. Add half the oil. spoon in 1/4 C of the batter for each
pancake. Cook until bubbles form on top of each. Then flip and cook the
other side.
Repeat with remaining oil and batter. Serve immediately.
NOTES : Cal 321.9g, Fat 2.8g, Carb 65.2g, Fib 11.1g, Pro 12.7g, Sod 186mg,
CFF 7.5%.
Yields
4 Servings