Banana Walnut Pancakes

banana_walnut_pancakes
California Walnut Board
http://pgoarelish2.files.wordpress.com/2011/04/banana_walnut_pancakes.jpg?w=119
  • Yield: 4 servings
  • Prep: 10 mins
  • Cook: 12 mins

Ingredients

1-- each: large ripe mango and papaya (or 3 cups berries, such as blueberries, blackberries, raspberries, strawberries or sliced bananas)
1-1/2cup all purpose flour
2tablespoons granulated sugar
1tablespoon baking powder
1/4teaspoon salt
1/2cup mashed, ripe banana (about 1 medium banana)
1-1/3cup nonfat milk
1-- egg
1/2cup chopped California walnuts
-- Maple syrup or honey (optional)
-- Oil for the griddle or skillet

Instructions

  1. Peel mango then slice fruit from pit; cut into 1/2-inch chunks. Peel and halve the papaya then scrape out the seeds; cut it into 1/2-inch chunks; toss with the mango and set aside. If using berries, rinse and pat dry with paper towels; slice strawberries and set aside to top pancakes.
  2. In medium bowl mix together flour, sugar, baking powder and salt. In large bowl, whisk together banana, milk, egg and walnuts. Stir in dry ingredients just until moistened; some lumps in the batter are okay. If the batter seems too thick, add a bit more milk.
  3. Heat griddle or skillet, preferably nonstick, until medium-hot; a few drops of water sprinkled on it will sputter before evaporating. Brush the surface with a little oil and spoon the batter onto the griddle, using about 1/4 cup per pancake. Cook about 2 minutes, until the surface is dry and full of bubbles, then turn and cook up to 1 minute longer or until golden brown. Keep pancakes warm in low-heat oven. Serve pancakes hot with prepared fruit and drizzle with maple syrup or honey, if desired.

Nutritional Info *per serving

  • Calories 450
  • Glycemic Load 13
  • Fat 12g
  • Saturated Fat 1g
  • Polyunsaturated Fat 6g
  • Monounsaturated Fat 3g
  • Cholesterol 50mg
  • Sodium 570mg
  • Potassium 660mg
  • Carbohydrate 76g
  • Fiber 6g
  • Sugars 31g
  • Protein 14g
  • Trans Fat 0g
  • Vitamin A 40%
  • Vitamin C 130%
  • Calcium 35%
  • Iron 20%
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