1 cup whole-wheat flour1/2 cup all-purpose flour
2 T sugar
2 t baking powder
1/4 t salt
3 very ripe medium bananas
1 cup nonfat milk
1 t vanilla extract
1 1/2 cup frozen blueberries (do not defrost)
4 T maple syrup
Preheat oven to 250 degrees.
In a medium bowl, combine both flours, sugar, baking powder and salt. Mix well with a fork and set aside.
In a large bowl, beat egg, add milk and vanilla and stir until blended. Mash bananas on a plate with a fork and then add to milk mixture.
Add dry ingredients to banana mixture and mix until just blended (tiny lumps should still appear; do not overmix or pancakes will be tough).
Coat a griddle with cooking spray and preheat. Ladle 3 tablespoons of banana pancakes batter onto hot griddle for each pancake. Top each with several blueberries.
When bubbles appear around the edges of the pancakes, after about 2-3 minutes, flip and cook 1 minute.
Transfer the pancakes to a plate and keep warm in a 250 degree oven while you cook remaining pancakes.
3 pancakes plus 1 tablespoon maple syrup: 384 calories, 3g fat (< 1 g saturated), 80g carbs, 11g protein, 8 g fiber, 203 mg calcium, 3 mg iron, 401 mg sodium