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Baked Pancake with Pineapple Sauce

 
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31

Yum!

Yield

2

servings

Prep

5

min

Cook

30

min

Ready

35

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

Pancake
1 tablespoon vegetable oil
cup whole-wheat flour
½ teaspoon baking powder
¼ teaspoon salt
6 large egg whites
or 3 eggs
1 cup soy milk
2 tablespoons olive oil
or butter, melted
Filling
1 teaspoon cornstarch
8 ounce pineapple tid-bits
undrained, or freshly chopped pineapples
½ cup coconut
*

Directions

Place oil in 10-inch oven proof skillet, put skillet into oven.

Preheat the oven to 425 degrees F.

Meanwhile, in large mixing bowl combine flour, baking powder, salt, egg whites, soy milk and oil.

Whisk until well blended.

Pour batter into hot skillet.

Bake at 425 degrees F for 15 minutes.

Reduce oven temperature to 375℉ (190℃).

Bake an additional 12 to 15 minutes or until puffed and golden brown.

In a small saucepan, combine cornstarch, pineapple and coconuts.

Cook over medium-low heat until slightly thickened, stirring occasionally.

Remove pancake from oven, spoon filling into center.

Serve warm.

Pancake will collapse as it cools.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 363g (12.8 oz)
Amount per Serving
Calories 50248% of calories from fat
 % Daily Value *
Total Fat 27g 41%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 513mg 21%
Total Carbohydrate 17g 17%
Dietary Fiber 8g 33%
Sugars g
Protein 39g
Vitamin A 12% Vitamin C 13%
Calcium 24% Iron 17%
* based on a 2,000 calorie diet How is this calculated?

 

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