Diabetes Care & Education


Home Sitemap Contact Us FAQs

Savory Cheesy Pancakes with Apricot Sauce

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.

     

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Serving Suggestions

Serve it with green salad for a light summer meal.
Nutrition Facts Servings Per Recipe: 4
 
Amount Per Serving Calories 390
 
Total Fat 17g
Saturated Fat 5.3g
Monounsaturated Fat 2.4g
Polyunsaturated Fat 8.1g
Sodium 709.4 mg
 
Total Carbohydrate 40.6g
Dietary Fiber 5.5g
 
Protein 19.4g

Exchanges per Serving

1 starch
2 medium-fat protein
1 vegetables
2 fat
1 fruit
 
2 Carbohydrate Choice