High Fiber South Beach Pancakes Recipes
EASY HIGH-FIBER PANCAKES
This short stack was made with 1/3 cup scoops. Top pancakes with butter, maple syrup, and/or powdered sugar. If storing in the freezer, cut pancake-sized sheets of waxed paper or parchment paper to separate. Store pancakes in a freezer bag.
Provided by Teacher Creature
Categories Breakfast and Brunch Pancake Recipes
Time 20m
Yield 6
Number Of Ingredients 11
Steps:
- Whisk baking mix, bran meal, sugar, flax seeds, chia seeds, and baking powder in a large bowl until well mixed.
- Whisk milk, eggs, oil, and vanilla extract in a separate bowl until well combined.
- Make a well in the center of the baking mix mixture; add egg mixture 1 tablespoon at a time, whisking well after each addition, until batter takes 1 to 2 seconds to fall off the whisk.
- Heat a griddle over medium-high heat. Grease with butter. Drop batter by large spoonfuls onto the griddle about 4 inches apart and cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip gently and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter.
Nutrition Facts : Calories 280.9 calories, Carbohydrate 32.7 g, Cholesterol 70.3 mg, Fat 14.9 g, Fiber 3.3 g, Protein 6.9 g, SaturatedFat 4.2 g, Sodium 594.4 mg, Sugar 11 g
SOUTH BEACH OATMEAL PANCAKE
This big pancake can be eaten during Phase II of the diet and is very filling. You can use a low sugar syrup if you would like; I prefer it with just a few spritzes of trans free margarine spray and a few sprinkles of Splenda. This recipe is courtesy of The South Beach Diet book.
Provided by TheDancingCook
Categories Breakfast
Time 10m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- In a blender or a food processor, blend together all ingredients until smooth.
- Spray a medium sized skillet with cooking spray and set heat to medium.
- Add the pancake batter to skillet and cook until sides are lightly browned.
- Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.
Nutrition Facts : Calories 143.8, Fat 2.2, SaturatedFat 0.6, Cholesterol 2.8, Sodium 204.3, Carbohydrate 15.9, Fiber 2.3, Sugar 2.1, Protein 13.2
SOUTH BEACH "PANCAKES"
I have a huge craving for pancakes in the morning and when you're "beaching" it they are totally out. I found this on a chat site and tweaked it a bit. It sounds odd until you try it.
Provided by Jenti
Categories Breakfast
Time 15m
Yield 1-2 serving(s)
Number Of Ingredients 6
Steps:
- Add all ingredients together and mix well using a hand blender or regular blender.
- Spray an 8" or 10" skillet with nonstick and heat over med-low heat. Pour half of the batter into skillet and cover with lid until the pancake top is set (3-4 min.). Flip gently and cook other side another minute.
- Turn out on a plate and repeat with the other half of batter, making sure to re-spray the pan.
- Serve with sugar-free syrup.
- This is easily changed to make a savory instead of sweet pancake. Just by changing a few spices and serve them with salsa or other toppings to suit your taste can make this an anytime meal.
Nutrition Facts : Calories 213.5, Fat 13.9, SaturatedFat 5.6, Cholesterol 438.1, Sodium 165.4, Carbohydrate 2.8, Fiber 0.4, Sugar 1.5, Protein 15.9
HIGH FIBER SOUTH BEACH PANCAKES
I combined a few recipes to make the beast tasting version of pancakes, suitable for Phase 1 and beyond.
Provided by nanopanko
Categories Breakfast
Time 6m
Yield 4 pancakes, 1 serving(s)
Number Of Ingredients 7
Steps:
- Blend all in blender, cook on skillet/fry pan as you would pancakes. Top w/Smart Balance Spread and Sugar-Free Syrup.
Nutrition Facts : Calories 326.4, Fat 22.6, SaturatedFat 6.3, Cholesterol 438.1, Sodium 534.7, Carbohydrate 9.8, Fiber 6, Sugar 1.7, Protein 19.8
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