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Banana Walnut Pancakes with Fresh Fruit Medley



Banana Walnut Pancakes with Fresh Fruit Medley
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: 15 to 30 minutes Source: www.walnuts.org
Food Groups: Dairy, Fruits, Grains, Protein
Meal Type: Breakfast & Brunch
Nutrition Content: Good Source of Fiber
Special Features: Quick to Prepare (under 30 minutes), Vegetarian

Want fresh hot delicious pancakes in half the time? Make the batter the night before!

Ingredients:

1 large ripe Mango
1 large ripe Papaya (or substitute 3 cups berries, such as blueberries, blackberries, raspberries, strawberries or sliced bananas for mango and papaya)
1 1/2 cups all purpose Flour
2 tablespoons granulated Sugar
1 tablespoon baking Powder
1/4 teaspoon Salt
1/2 cup mashed, ripe Banana (about 1 medium)
1 1/3 cups fat-free Milk
1 Egg
1/2 cup chopped California Walnuts
Maple syrup or honey (optional)
Oil for the griddle or skillet

Preparation:

Peel mango then slice fruit from pit; cut into 1/2-inch chunks. Peel and halve the papaya then scrape out the seeds; cut it into 1/2-inch chunks; toss with the mango and set aside. If using berries, rinse and pat dry with paper towels; slice strawberries and set aside to top pancakes.

In medium bowl, mix together flour, sugar, baking powder and salt. In a large bowl, whisk together banana, milk, egg and walnuts. Stir in dry ingredients just until moistened; some lumps in the batter are okay. If the batter seems too thick, add a bit more milk.

Heat griddle or skillet, preferably nonstick, until medium hot (a few drops of water sprinkled on it will sputter before evaporating). Brush with a little oil. Spoon the batter onto the griddle, using about 1/4 cup per pancake. Cook about 2 minutes, until the surface is dry and full of bubbles, then turn and cook up to 1 minute longer or until golden brown. Keep pancakes warm in low heat oven.


Nutrient Information
Calories: 436
Total Fat: 12 g
Saturated Fat: 2 g
Polyunsaturated Fat: 7 g
Monounsaturated Fat:
Sodium: 567 mg
Carbohydrates: 74 g
Protein: 12 g
Fiber: 5 g
Vitamin A: 2288 IU
Vitamin C: 66 mg
Calcium: 357 mg
Iron: 3.4 mg

Cook's Notes:

Serve pancakes hot with prepared fruit and drizzle with maple syrup or honey, if desired.

Nutrition checked 11/5/2014.