Oatmeal Protein Pancakes (Covan Cakes)
Calories 326 (14% from fat)
Fat 5.1 gram
Saturated Fat 1.5 gram
Trans Fat 0 gram
Chol. 70 mg.
Sodium 347 mg.
Carb. 43 gram
Fiber 4 gram
Sugar 3.3 gram
Sugar Alcohol 11 gram
Protein 30 gram
1 cup dry oats
(We used Quaker Oats.)
1.5 cups water
3 medium egg whites
1/4 tsp. Imitation butter extract
2 scoops (2/3 cup) protein powder
(We used GNC Pro Performance 100% Whey Protein Vanilla Flavor.)
fat free butter cooking spray
1/2 cup sugar free syrup
(We used Cary's Sugar Free Syrup.)
2. Mix in the egg whites, butter extract and protein powder until thoroughly combined.
3. Heat a non-stick frying pan over medium heat. Then spray the pan with fat-free cooking spray.
4. Pour 1/3 cup of oatmeal mixture into the pan and spread it out so it's not too thick. Wiggling the pan a little can help thin it out. Cook until the top starts turning dry and small bubbles appear, then flip. It's finished when both sides are a golden brown.
5. Serve pancakes with 1/4 cup of syrup per plate.
Yield: 6 pancakes - 2 servings
Freeze each serving for easy re-heating later.
To thaw, microwave the pancakes on high for approximately 2 - 4 minutes. Top with sugar free syrup and enjoy!