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Recipe of the Month
Archived Recipes

Savory Cheesy Pancakes with Apricot Sauce

Courtesy of:
Raquel Pereira MS RD LD


Ingredients:

Pancakes:
1 cup 1% milk
1 cup all purpose flour
2 eggs
1/3 teaspoon salt
½ cup shredded cheese (Asiago, Gruyere or Parmesan)

Apricot Sauce:
1 tablespoon olive oil
5 dried apricots
4 oz firm tofu
1 yellow squash
1/3 table salt
¼ black pepper

Vegetables:
1 tablespoon olive oil
20 asparagus, trimmed
20 grape tomatoes, cut in half
1/3 teaspoon salt
1/8 cup fresh basil
¼ black pepper

Directions: 
  1. Pancakes: mix in blender the milk, eggs, flour and salt. Then mix by hand the shredded cheese of your choice. Coat a skillet with oil spray just lightly, heat it up and cook the pancakes, flipping them to cook on both sides. Make them very thin. Make 4 medium size or 8 small ones.
  2. Apricot sauce: heat the oil in skillet, then cook at medium heat all ingredients together for 5 minutes stirring 4 times. Mix them in food processor until creamy and homogeneous.
  3. Vegetables: heat oil in skillet, then cook all ingredients at medium heat for 5 minutes, stirring twice.
  4. Serve pancake with sauce on top and vegetables on the side. Arrange it all nicely.

 


Nutrition Facts
Serving Size 1.00 serving(s) (390g)
Servings per Recipe 4

Amount Per Serving (1/4 recipe)

Calories 390

Total Fat 17g
Saturated Fat 5.3g     
Polyunsat Fat 2.4g

Monounsat Fat 8.1g

Trans Fat 0g

Cholesterol 127mg

Total Carbohydrate 40.6g
Dietary Fiber 5.5g     
Sugars 13.4g

Protein 19.4g

Sodium 709.4mg


Exchanges per Serving
1 starch
2 medium-fat protein
1 vegetables
2 fat
1 fruit
2 carb choices


 

Servings: Makes 4 servings
Serving Suggestions: Serve it with green salad for a light summer meal.

 

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This information is provided as a public service by DCE a dietetic practice group of the American Dietetic Association and the information is not intended to replace medical advice. Individuals should contact a registered dietitian to answer food and nutrition-related questions or for nutrition services. All information is the property of DCE DPG/ADA and may not be copied or modified for commercial purposes without the written consent of DCE DPG/ADA.

Copyright 1997-2006 DCE DPG/American Dietetic Association