South Beach Diet Oatmeal Pancakes Recipes

SOUTH BEACH OATMEAL PANCAKE

South Beach Oatmeal Pancake image

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

Ingredients

4 egg whites
1/4 cup low fat cottage cheese (tofu can be used) or 1/4 cup fat-free cottage cheese (tofu can be used)
1/2 cup old-fashioned oatmeal, uncooked
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon nutmeg

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

HIGH FIBER SOUTH BEACH PANCAKES

High Fiber South Beach Pancakes image

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

Ingredients

2 eggs
3 tablespoons ground flax seeds
1 teaspoon vanilla
1/4 teaspoon cinnamon
1 teaspoon baking powder
2 tablespoons fat-free cottage cheese (whatever you have on hand, I've used all with success) or 2 tablespoons cream cheese (whatever you have on hand, I've used all with success)
1 tablespoon artificial sweetener

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

SOUTH BEACH "PANCAKES"

South Beach

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

Ingredients

2 eggs
2 tablespoons ricotta cheese or 2 tablespoons fat-free cottage cheese
1 teaspoon vanilla
0.5 (1 g) package artificial sweetener
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg

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

WHOLESOME OAT MUFFINS (SBD PHASE II)

Wholesome Oat Muffins (Sbd Phase II) image

These are so tasty and very easy to make. And you can eat them as early as phase II on the SBD, but they'd be a nice addition to anyone's breakfast table. Oh, and this recipe doubles very well to freeze.

Provided by CHRISSYG

Categories Breads

Time 55m

Yield 12 serving(s)

Number Of Ingredients 16

Ingredients

1 cup buttermilk (low fat)
3/4 cup rolled oats (do not use instant or quick cooking)
1 1/4 cups whole wheat pastry flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
2/3 cup walnuts, chopped
1/3 cup Splenda brown sugar blend
1/3 cup canola oil
1/4 cup egg substitute
1 teaspoon vanilla extract
1 teaspoon butter substitute
1/4 teaspoon cinnamon
1/4 cup rolled oats
1 teaspoon Splenda brown sugar blend

Steps:

Preheat oven to 425°F; spray 12 cup non stick muffin pan with cooking spray or line with paper baking cups.
In a small bowl, combine oats and buttermilk. Set aside for 30 minute.
In a medium bowl, combine flour, baking powder, soda, cinnamon and salt. Stir in walnuts.
In a large bowl, stir together brown sugar substitute, egg substitute, oil and vanilla until well blended.
Stir oat mixture into the egg mixture, then stir flour mixture into that. stir until all ingredients are just combined. Do not over mix.
Divide batter evenly between 12 muffin cups.
In a small bowl, mix topping ingredients together. Spoon over muffin batter.
Bake for 11 to 15 minutes.
Transfer pan to a rack to cool for 5 minutes; remove from pan and allow to cool completely.

Nutrition Facts : Calories 198.3, Fat 11.2, SaturatedFat 1.1, Cholesterol 0.8, Sodium 179.1, Carbohydrate 21.4, Fiber 2.5, Sugar 4, Protein 4.7

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