Multi-Grain Flapjacks	Printer Friendly version
1 1/2 cups whole-wheat flour 1 cup unbleached flour 1 cup rolled oats 1/2 cup yellow cornmeal, degermed 1 teaspoon baking powder 2 teaspoons baking soda 1 teaspoon salt 1/4 cup light margarine, softened 4 cups low fat buttermilk 1/2 cup honey 1 cup egg substitute 1/4 cup pecans, chopped
Using a food processor with the steel blade, combine whole-wheat flour, unbleached flour, oats, cornmeal, baking powder, baking soda and salt; mix well. Add the butter and process until the mixture resembles course meal. Beat the eggs and buttermilk together in a large mixing bowl. Beat in the honey. Stir in the flour mixture and then fold in the chopped pecans. Heat a pancake griddle or fry pan and spray with non-stick spray. Ladle the batter onto a griddle heated to 340-360 degrees using a dry 1/3 cup measure. Cook until golden brown on both sides.
Servings: 8

Per Serving Nutritional Analysis
Per serving (excluding unknown items): 405 calories; 11g fat (23.0% calories from fat); 15g protein; 66g carbohydrate; 5g dietary fiber; 5mg Cholesterol; 899mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Non-Fat Milk; 1 1/2 Fat; 1 Other Carbohydrates.
Calories (kcal): % Calories from Fat: % Calories from Carbohydrates: % Calories from Protein: Total Fat (9): Saturated Fat (9): Monounsaturated Fat (9): Polyunsaturated Fat (9): Cholesterol (m9): Carbohydrate (9): Dietary Fiber (9): Protein (9): Sodium (m9): Potassium (m9): Calcium (m9): Iron (m9): Zinc (m9): Vitamin C (m9): Vitamin A (i.u.): Vitamin A (r.e.):	405 23.0% 63.0% 14.0% 11g 2g 4g 4g 5mg 66g 5g 15g 899mg 432mg 214mg 3mg 2mg 1mg 751IU 112 1/2RE		Vitamin 86 (mg): Vitamin 812 (mcg): Thiamin 81 (mg): Riboflavin 82 (mg): Folacin (mcg): Niacin (mg): Caffeine (mg): Alcohol (kcal): % Refuse: Food Exchanges Grain (Starch): Lean Meat: Vegetable: Fruit: Non-Fat Milk: Fat: Other Carbohydrates:	.1mg .4mg .3mg .4mg 26mcg 2mg 0mg 0 0.0% 2 1/2 1/2 0 0 1/2 1 1/2 1