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.
YIELD: SERVES 5 (3 PANCAKES EACH)
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
- 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.
- Stir grated apple into millet.
- Whisk together flour, baking powder, and salt in separate bowl. Stir flour mixture into millet mixture.
- Whisk together egg whites or eggs, milk or buttermilk, and butter or margarine in small bowl. Fold egg mixture into millet mixture.
- 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.
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