Cooked millet is the base for these light, tender pancakes that are naturally sweetened with apple juice and grated apple. The batter can be made a day ahead to save time in the morning, and will keep up to 48 hours. Serve with fresh fruit.


    2 cups unsweetened apple juice
    ⅓ cup millet
    1 large Granny Smith apple, peeled and grated
    1 cup white whole-wheat flour or all-purpose flour
    1 Tbs. baking powder
    1 tsp. salt
    3 large egg whites or 2 whole eggs
    1 cup fat-free milk or buttermilk
    2 Tbs. butter or margarine, melted
    vegetable oil, for greasing pan

    1. Bring apple juice to a boil in small saucepan. Stir in millet, cover, reduce heat to medium-low, and simmer 35 to 40 minutes, or until texture is like creamy oatmeal. Remove from heat, let stand, covered, 5 minutes. Transfer to large bowl, and cool 15 minutes.
    2. Stir grated apple into millet.
    3. Whisk together flour, baking powder, and salt in separate bowl. Stir flour mixture into millet mixture.
    4. Whisk together egg whites or eggs, milk or buttermilk, and butter or margarine in small bowl. Fold egg mixture into millet mixture.
    5. Heat large skillet over medium heat, and coat lightly with oil. Ladle ¼ cup batter for each pancake into skillet. Cook pancakes 3 minutes per side, or until golden brown. Transfer to plate, and repeat with remaining batter.

    Calories: 283
    Protein: 8 g
    Total Fat: 6 g
    Saturated Fat: 1 g
    Carbohydrates: 50 g
    Cholesterol: 1 mg
    Sodium: 571 mg
    Fiber: 3 g
    Sugar: 18 g