Pecan Yam Protein Pancakes
Calories 501 (22% from fat)
Fat 12 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Chol. 109 mg.
Sodium 423 mg.
Carb. 66 gram
Fiber 6.8 gram
Sugar 14 gram
Sugar Alcohol 11 gram
Protein 32 gram
Ingredients
1 1/4 cups wheat flour
1/4 cup pecans, chopped, toasted, and divided
2 1/4 tsp. baking powder
1 1/4 tsp. Pumpkin-pie spice
3 scoops (1 cup) protein powder
(We used
GNC Pro Performance 100% Whey Protein Vanilla Flavor.)
1-cup vanilla soy milk
(We used Edensoy brand.)
1/4 cup dark brown sugar
1 Tbsp. safflower oil
1 Tbsp vanilla extract
4 egg whites beaten
1 (15-ounce) can yams, drained and mashed
Non-fat cooking spray
Cary's SUGAR FREE Syrup
1. Combine flour, 2 Tbsp. pecans, baking powder, pumpkin-pie spice, and protein powder in a large bowl.
2. Combine soy milk and next 4 ingredients and add to flour mixture. Beat until smooth. Mix in yams.
3. Use a 1/3 cup measuring cup to measure mixture into a hot non-stick skillet. Turn pancakes when tops are covered with bubbles.
4. Sprinkle pancakes with remaining pecans and serve.
Yield: 4 Servings -Serving Size 3 Pancakes
Freeze individual portions for easy re-heating later.
Heat in Microwave on high heat for approximately 2-3 minutes.
