Per Serving: 282 Calories, 6g Fat, 3g Saturated Fat, 0g Trans Fat, 42mg Cholesterol, 198mg Sodium, 45g Carbohydrate, 3g Dietary Fiber, 12g Protein
Yield: Serves 6; 3 pancakes per servings
2 cups plain low-fat yogurt
¼ cup plus 1 tablespoon sugar
1 2/3 cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon ground nutmeg
1 cup 1% milk
2 tablespoons trans fat–free tub margarine, melted
½ cup canned pumpkin
In a small bowl, mix the yogurt with the ¼ cup of sugar. Set aside.
In a large bowl, combine the 1 tablespoon of sugar with the flour, baking soda, cinnamon, and nutmeg.
In a medium bowl, combine the milk, margarine, egg, pumpkin, and yogurt-sugar mixture, stirring well.
Add the wet ingredients to the dry ingredients in the large bowl. Stir until it is moist and free of lumps.
Lightly coat a griddle or a skillet with nonstick cooking spray and heat to low to medium heat. Using a ¼ cup measure, pour the batter onto the hot griddle. Cook until the bubbles begin to burst, then flip and cook until golden brown.
Source: Expect the Best (Wiley 2009) by Elizabeth M. Ward, M.S., R.D., www.expectthebestpregnancy.com